Hero Workout of your choice. Review the list of heroes and honor one with an all-out effort.

Kyykky 2x1x90%

Penkki 3x3x80%

SitUps lisäp 5x10

Every 4 min x 4

8 clean and jerk
8 toes to bar
8 front rack lunge
8 bar over burpee

Rx weights: 60/40kg

No workout

Strength

Squats

Strength 5*5
or
Hypertrophy 10-10-10

Accessory

3 sets of
8-12 bulgarian split squats
8-12 reverse hypers or hip extensions

5 Rounds:
15/12cal Ski
6 Burpee Box Jumps 60/50cm
6 Alt. DB Snatch 30/20kg
Rest 1:30

Rest 5:00

5 Rounds:
12/10cal AB
8 TTB
8 Heavy WB 13/9kg
Rest 1:30

50 Pass Thru
50 Pull-aparts
50 Pulldowns
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4 Rounds For Quality:
20m Double KB Front Rack Carry
20 Banded Good Mornings
30m Walking Lunges (bodyweight)

E90S for 15min(10 sets)
C&J x1
Goal is a new PR.
+
21-15-9
TTB
OHS 40/30kg

Tempaus