3 rounds for Quality
10 DB Front Squats
90s Easy pace Bike, Row, Jog, Ski
5 each Front Rack DB Walking Lunges
90s Easy pace Bike, Row, Jog, Ski

• Goal: Challenging sets for strength, recover fully on the cardio piece.

3 SETS
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls
-Rest As Needed b/t Sets-

EMOM x 15:00
Min 1: 9 Pistol Squats each
Min 2: 15m Pinch Grip Farmers Carry @ tough
Min 3: 3 Wall Walks

For time;
1K Row
90 Meter Farmers Carry (6 x carpet)
Rest 2:00
1K Row
90 Meter Farmers Carry
- Goal: Challenging but sustainable pace, and challenging weight for the Farmer Carries. Your 2nd 1K split should be within 5 seconds of your 1st.
- TIME CAP = 15:00

LÄMMITTELY
5min ergo

Jonka jälkeen

3 kierrosta:
10 lonkan kierto istuen,
10 vuorokäsin kierto kohti kattoa, kyykyn pohja-asennosta

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HARJOITUS

Peruskestävyys, sykealue 60-70%/HR max)

3x15min ergo*
-1min lepo

*vaihda ergoa settien välissä!

-Harjoitus on tasasykkeellä tehtävä peruskuntoharjoitus. Muista pitää tarpeeksi rauhallinen tahti !

Build to days heavy:
1 Snatch Grip Deadlift

-10 target burpees
-2 rope climbs
-6 HSPU
-30 DU
-30cal row

Scaled:
-10 target burpees
-3 rope, from laying on your back to stand
-8 pike press
-80 SU
-30 cal row

*3min rest after each round.

*bs leave 1-2 reps in reserve - do NOT go to failure!

2+max reps@85% *target reps 3-4,
fs-%, rest btw sets 3-4min

*bs leave 1-2 reps in reserve - do NOT go to failure!

2+max reps@80% *target reps 5-6,
fs-%, rest btw sets 3-4min

*pp flat footed/full foot
1-2x1x[3+1]@barbell, 3+1@up to the maximum of the day, ohs-%, rest btw sets 2min