10-15min easy pace bike

EMOM x 32-40

1) shuttle run
2) 20-40m D ball carry
3) machine of your choice
4) 30-50 DU

10-15min easy pace bike

Target PK 1-2

”Let Loose”

5 kierrosta

30 kahvakuulaheilautus 24/16kg
30 etunojapunnerrus käsien irrotuksella
30/24cal Echo/Assault/Bike Erg

2min lepo kierrosten välissä

Aikaraja 35min

Skaalaa tarvittaessa kuulan painoa tai punnerrusten määrää niin, että pystyt tekemään kierroksen tuoreena n 4 minuuttiin ilman että täytyy mennä täysiä.

Warm up
2 rounds
2 min cardio
10 romanian deadlift with barbell
10m inch worm
20 hip bridges
20 alt leg v.ups

Strenght
Deadlifts x 15+15+10+10 reps, building in weights
perform 2-3 wall walks after deadlift set
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db row
10+10 single arm half kneeling press
20-30 weighted deadbugs
rest 1-2 min

Block power clean

Build to 3RM for the day
+
3 x 3 @ 85-90% of 3RM, Go every 1:30-2:00

– Build to a 3RM for the day block power clean
– Once you’ve hit your 3RM, you have 3 back off sets of 5 @ 85-90% of your 3RM
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

2-3rounds:

10 Db bench
30+30m OH carry
10-20cal recovery pace machine

With Partner, for Calories:
3xAMRAP 20:
- Cal AB
1min Rest
- Cal Ski
1min Rest
- Cal Row
Switch partner every minute.

1-2x1x[2+2]@barbell, 3x1x[2+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

Deficit Deadlift

2 x 6 @ 60+% (2-3 RIR), tempo 3110, , rest 3:00 between sets

– 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

Deadlift

3 x 3 @ 80+% (3 RIR), rest 3:00 between sets