Bodailua

4 Rounds:
8 Front rack lunges
8 + 8 DB Row

-Rest 2 min between rounds-

“Deck Of Fitness”

20:00 AMRAP

Pull a random card and perform the number of reps of the corresponding
movement for that card.

Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees

Aces = 1 rep
Jack = 11 reps
Queen = 12 reps
King = 13 reps

Penkki 1x95%
Kyykky 3x3x75%
Maastaveto 3x3x65%

Deadlift 4x8

E3mom 4 x 8 Deadlift

*enemmän painoa kuin viimeksi! Tee kaikki sarjat samalla / nousevilla kuormilla
*kolmen minuutin välein nostot

10m Inchworm Walk
10m 4-Step Walk video
10m Broad Jump

Gymnastics Shoulder Flow video

4x1000m row
Rest 1:1

Maastaveto 1x95%
Penkki 3x90%
Kyykky 3x80%

Day 2
Kipping & Straight arm strength

Arch-hollow swings on rings for 5-10 minutes

OR

If you can already do ring muscle-ups:
EMOM 10
3 swings and 1 RMU

-keep toes pointed

---

3 rounds for quality, rest as needed

1) 5-10 hanging tuck lifts on rings

2) 10 straight arm plate lifts video
3) 5 arch snap to L-sit with 5 second hold video

4x5 Weighted Strict Dips

Run and find a hill.

10-15x
80-120m Uphill Intervals

Rest when walking down between the intervals.

Run home as cooldown.