3 rounds @ steady pace
6 Windmills e/side
3-minutes Echo bike
6/side DB bird dog rows
3-minutes Echo bike

3 rounds @ steady pace
6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell
3-minutes Row

Jumping rope & pistol squat 2/2

• Single under
• Double under
• Crossovers
• Pistol squat variations

AMRAP 12
20m + 20m OH carry
20 jumping rope
10 pistol squats
10m burpee boardjumps

*pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

2x3@barbell, 3x3@75%, pp-%, rest btw sets 2min

Deficit Deadlift

2 x 6 @ 64+% (2 RIR), tempo 3110, , rest 3:00 between sets

Do your first set @ or around 64%1RM deadlift, then build up if you can on the next set (if performing one), while sticking to the RIR and tempo. Quality > load
– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit
– Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive.
– Control the way down and keep your chest tall to fight for a strong bottom position.

Deadlift

3 x 3 @ 84+% (1-2 RIR), rest 3:00 between sets

2 rounds:
2k row (vauhti -2 - -4sec alle 5k tavoiteajan)
rest 3min
1k row (vauhti -3 - -5sec alle 5k tavoiteajan)
rest 2min
500m row (kiristä vielä vauhtia edellisestä)
rest 90
250m row all out
rest 3min

yhteensä 7500m

Ilmoita ajaksi kokonaisaika lepoineen, kommentteihin yksittäisten vetojen

100% tai yli Clean pull.

AMRAP 8

50-40-30-20-10
Back Squat
Jumping Jacks