Pause bench press 2RM

Lämmittelyohje:
5min Kevyt rullaus (Latsit, takareidet, pakarat,lonkankoukistajat)
10min Dynaamiset venytykset,coren aktivointi,olkapää lämmittely kumpparilla

EILINEN/LEPO/
60 min PK-
LENKKI

Bar Muscle Up Progressions

Tempaus riipusta
2-2-2-2-2
Hae max painot.

60-90min Kävely ulkona tai voit pitää kokonaan lepinä.

mobility

In teams of 2 for 40 minutes:

40 wall balls 9/6 kg
80 cal row
40 alternating lateral partner burpees
80 cal ski
40 med ball box overs (40/30 lb)
80 cal bike

Share the work. One works, one rests.

Three sets of:
Back Squat x 6@ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
+
3rft
12 Strict Pull-Ups
24 Wall Balls
36 Mountain Climbers
(count one rep each leg switch)

Every 2:00 for 8:00-

4 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 4RM for the day