3 rounds
Single arm banded pull down 12+12
Mixed grip pull up 4-6 + 4-6
Bicep 90 hold 25-35sec

3 rounds
Banded RDL x 15
Arch hold + banded row x 15
Hip thrust x 15 + 20sec hold on top

Tabata: bicep curl on wall

Tabata: banded row & hold

90 Minutes HR 1-2

You can change Ergos as you like

5 rounds:
10 GHD Sit-ups
20m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sledge Push (8/6), running
40s Machine (hard)
- Rest 2-3min btw rounds

4 sets:
EMOM 9:
1: 10/8cal Row
2: 10/8cal Ski
3: 8/6cal AB

• Rest 3min btw sets
• Add 2cals every set

3-4rounds:

15-20s top of ring row
15-20s bottom of ring dip
15-20s L-sit

Bike 4x3000m / rest 90s

Score: average 1000m pace

🎱🎭♠️🧩🎲♣️🎨♟️

Warm Up
2 rounds
2 min rowing or air bike
10+10 single arm press + 10 db halos
10+10 single leg RDL + 10 db good mornings
:60 Front Plank Hold
then some mobility for push press and deadlifts

Strenght
Push Press 3x5 reps, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Deadlift 3x5 reps, build to moderate heavy 5 rep set.
rest 2-3 min bwn sets
Start moderate and build to Moderate heavy means there is 3-4 reps in tank.

Strenght and Conditioning
emom 4 or 5
5 double kb hang cleans + 5 thrusters @10-16/16-24kg kettlebells
rest 1 min
emom 4 or 5
4 double kb hang cleans + 4 thrusters @12-20/20-28kg
rest 1 min
Emom 4 or 5
3 double kb hang cleans + 3 thrusters @16-24/24-32kg

Accessory Work
2 x 15 reverse flyes with light dumbbells
2x 15 plate behind neck ghd back extensions
then perform 10-20 min light pace cardio with sledge pulling or fast walking or bike erg

Merimieskävely
Lastaus

2-3 SETS
20 DB Alt. Curls
20 Hollow Rock
20 Single DB Pullover on Floor or over a box
-Rest As Needed b/t Sets-