Banded Lats Stretch 1:00 / Side
Banded Pass Through 1:00
Frog 1:00
Butterfly Stretch 1:00

3 Rnds

5 Push Ups
10 Straight leg sit ups
400m Easy Bike

Pk/Vk1 koko harjoituksen ajan:

48min
4min ergo
2min box over step
2min: 20 plate gto + 20 Sit-up

1A) TEMPAUS VETO RIIPUSTA 3X5
1B) TEMPAUS RIIPUSTA 3X5
1C) ALLEMENO 3X5
2) TEMPAUS 6X3X65%
3) TEMPAUS RIIPUSTA + ALLEMENO 6X(2+2) X65%
4A) TK 3X8X70%
4B) NOJA RENKAILLA 3X30S
4C) HOPPA OCH SKUTTA

EMOM12
1. 12 Pistol squat
2. 8+8 Single leg deadlift
3. 8+8 Single leg glute bridge

EMOM12
1. 12 Back flies
2. 8+8 Single arm strict press
3. 12 Lateral raises

EMOM12
1. 10-20 hollow rocks
2. 10-20 plank weight transfer
3. 10-20 side bends

3x6 @nousu haastavaan painoon

4RFT:

400m Row
80 Double Unders
12 DB Hang Squat Cleans 2x22,5/2x15kg

( 12 - 18 )

Bench Press

5 x 3 x 80% todays heavy

Build Heavy Single

Lats Foam Roll 1:00 + 1:00
Laying Front Rack Stretch 1:00
Pigeon Pose 1:00 + 1:00
Couch Stretch 1:00 + 1:00