EILINEN/LEPO/
60 min PK-
LENKKI

Barbell/kettlebells or dumbbels

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

Hang power clean
10x3r
Go every 90s.

EILINEN/LEPO/

60 min PK-
LENKKI

DB Box Step-ups: 4 x 6 each. Rest 60s
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bench press 1 RM, then 3 sets @ then sets @ 80%, 60%, 40% (choose reps)

Back squat 1 RM, then sets @ 80%, 60%, 40% (choose reps)

5-7 set of 8 rep AHAFA

Back squat, build up to heavy 5rep of today in 15-20min
+
20-15-10
DB push press
TTB