5x
A1: DB bench press
A2: Lat pulldowns

Rest 2min

5x
B1: KBS 32/24kg (eye level)
B2: Ring dips

Choose weight that you can work with the whole 20sec.
Alt btw A1 & A2 and B1 & B2. First all 5 sets of A and then 5 sets of B. 2min rest is only one time btw A & B.

In 20min:
Build up to 6 rep max shoulder press
- Rest 2-3min btw heavy sets

20s. On, 10s. Off, for 4min
Hollow hold

40min stretching

3x10-15 Bent over row with 2x KB
3x10-15 Bulgarian split squat with KB/DB
3x10-15 Glute bridge w. 3sec pause at top
3x10-15 Bicep curl
3x10-15 Medball russian twist
3x10-15 Superman
Rest 60s. btw sets

Bring Sally up with air squats

PullUp 1RM
Find todays 1rep max

Intervals 3 rounds of 3:4 (in teams of 2)

Alpha: 3 min time CAP
12 KB Swings, while partner does Wall Sit
12 KB Swings, while the other partner does Wall Sit
400 m run, banded together

• 4 min rest

Beta: 3 min time CAP
15 Slam Ball Over Box + Burpee
250m Row + 250m Row (partner does SL Balance Board + change legs at 125m) (// 500m on AB + Swiss ball balancing on knees)

• 4 min rest

Raakarive + raakatyöntö

10x1+1@65%

Korkea työntö veto pukeilta, polvelta.

3x3@80%

Leuanveto 3x10
Kulmasoutu kässärilla, 3x15+15
Askellus laatikolle, ilman kuormaa 3x15+15

A) 3x 5/5 Hollow to Arch roll + V-Ups

B) 3 Rounds of:
8/8 Leg Lifts over WB
10/10 Side Lifts
8/8 Russian Twist with WB
10 Leg Lifts holding WB

C) 3 Rounds, new every 3rd minute
10 Hollow Rocks
10 V-Ups
10 Knee-Hugs
10sec Hollow Hold

Skills & strenght