Penkki 5x5x70%
Pystysoutu kumpparilla 4x12-20
Ojentajat niskan takaa 4x6-12
Band-pull-aparts penkillä maaten 4x12-20

Banded Back Complex x 50 reps each movement
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2x50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x70%

EMOM x6:
1.) Row/Ab
2.) Burpee
3.) Shuttle run

Mobility:
- Lunge complex
- Shoulders
- Front rack
- Chest
- Lats

2 rds:
5 Active shoulders + 5 Kipping swings
5 Deadlifts + 5 Hang Power cleans + 5 Front squat

2-3 rds:
5 Knee rises/T2B
5 Power cleans
Add weights...

Front squat 3x8.

3 rounds:

5+ 5 ½ Turkish get up

20s Side hollow R

20s Side hollow L

Alt TABATA × 3:
Push-ups
Push jerk 60/40

10m Inchworm Walk
10m 4-Step Walk video
10m Bear Crawl

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(25)
5/5/1=:25 work :15 air squats :20 rest
cal row
burpees
pull ups or muscle up of choice
kettlebell swings 53/35 or 70/53
jump ropes or double unders

Opt(12)
gym goat
4x2 kettlebell romanian deadlift
5x5 hip ext
4x1 shoulder to overhead from rack

Finisher
60 rtw
1:00 min chest opener

FOR TIME

The idea is to go all out on the row - Do not take it slow, row as your life depended on it..... No idea what the prowler weighs empty, put 100kg on the prowler and go

• Row 100m
• Prowler push 20m
• Row 200m
• Prowler push 20m
• Row 300m
• Prowler push 20m
• Row 400m
• Prowler push20m
• Row 300m
• Prowler push 20m
• Row 200m
• Prowler push 20m
• Row 100m
• Prowler push 20m