Back Squat 1RM

Strict press

Build to heavy 3 for the day (H3) @ RPE 8 (86-90%)

Warm Up

2 rounds
1.5 min air bike or row
5+5 squat strech
10-15 air squats
4-5 inch worm + push up
5-7 burpees
20/20s side plank hold

Strenght (15-20mins)
Thruster 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Partner Metcon
2 sets
For Time:
50 Wall Balls (split reps as needed)
50 Kettlebell Swings (20-28/12-20kg) split reps as needed)
new set start at 8:00 min mark.

2-3rounds:

10 GHD back extension
20-20 russian twist
30+30s side planks

Warm Up
Löytyy taululta.

Strenght (15-20mins)
Back Squats 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
6-10 burpees
8-12 box jump, step down

For time

• Run 400 meters
• 50 air squats

3 rounds for time of:

• 25 kettlebell swings
• 25 handstand push-ups

♀ 24 kg ♂ 32 kg

Jos et voi työntää, merkkaa rinnallevedot tänne.

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