Back squat core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of air squats
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Basic Condition

Bike 90 minutes

*Every 5k, 5 BMU

Every 4min.:
15/12 Cal Air Bike / Row
12 Dumbbell Hang Power Cleans (2x 22.5/15)
9 Burpee Box Jump over

• Hitain kierros = Tulos.

5x1
@83%
Rest 2-3min.

500m row
then 3x
5 z press e/s
20s. hs hold
20s. L-sit
10 air squat

---

EMOM 40

1) 10 t2b
2) 6-8m HS walk
3) 14/10 cal row
4) 10 wall ball 12/9
5) Rest

Aerobic conditioning
6 rounds: 1min work / 10s transition
1. Shuttle run
2. Alternating v-up
3. Shuttle run
4. Handstand hold
5. Shuttle run
6. Body row

12 min OTM
Back squat x 4 (odd)
Front squat x 2 (even)

First week RPE 7 - 8, second week RPE 8 - 9 and last week RPE 9 - 10 in the final round.

Banded Pushdowns: 4 x 30. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Kulmasoutu 5x10

Penkki 12x40%, 10x50%, 8x60%, 6x70%, 4x80%

Ojentajat kumpparilla 5x20

Lattiapenkki käsipainoilla 5x8-15

Lankku lisäpainolla 3x1min

Front squat 3 x 6