Upper Back Finisher
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

EMOM12
1. 6 Face pull with 5s hold
2. 10 alt. Cossack squat
3. 10 Sots press with stick
4. 5m/5m Banded walk

Pk harjoitus 90min sisältäen ergo ja välissä voimistelua
Tai
Vk harjoitus 45 min sisältäen ergoja ja välissä voimistelua

Warm up: 3 rounds for quality

5+5 Plank rotations
5+5 Chimp walk
10 Hindu push ups
5+5 Cossack Squat. Scaled: side lunge

Workout: Livingroom cooper - 3x4min

AMRAP 4
5 Downword dog push up
5 + 5 Bulgarian Split Squat

Rest for 2min

AMRAP 4

10 Burbee step ups on chair / sofa etc
10 Slick Floor Pullover

Rest for 2min

AMRAP 4

5+5 Crab toe touch
5 Hamstring walk outs

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DB Pull-over: 3 x 10-12. Rest 60s.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 rounds 30s. each
Bird dow row
DB Sots press L
DB Sots press R
Temp Goblet squat 3-4-X-1
Weighted box jump

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2 rounds 5 reps each
- OHS
- Snatch drop to power
- muscle snatch
- Snatch pull under to power
- Snatch Pull
- high hang power snatch
- Snatch

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For total reps

AMRAP 6 minutes:

3 Power Snatch
15 Wall Balls 6/4kg

Rest 2 minutes

AMRAP 6 minutes:

15 Box Jump Overs @ any hight
6 T2B (12 Knees to chest)
4 HSPU ( 9 push up)

Rest 2 minutes

AMRAP 6 minutes:
30m DB Farmers Lunges
20 Single Arm DB Devils Press (Tiebreaker)
10 pull ups ( 3-4 banded Bar Muscle Up | jumping bar MU)

Use a weight you can do TnG and unbroken sets.

Warm up
3 rounds
10/8 cal row or bike
10 seated DB press
10 passthroughs

Push jerk
E2MOM x 5
10-8-6-4-2
*increasing in weight for quality. Starting at 50% 1RM

2000m/1600m row or 4000m/3200m bike
At 1:00 mark death by thrusters 95/65

With a running clock start. At the 1:00 mark get off the rower and do 1 thruster, then resume rowing until 2:00 then do 2 thrusters and so forth until you reach 2000m or you cannot complete the set amount of thrusters within the minute.