2 Clean
2 Frontsquat
2 Press
4 Lunges

Don’t drop the kettlebells between exercises.

MorningRun Up and Down ☀️🔥

LÄMMITTELY

2 kierrosta
5/puoli
1. Seinällä polvennosto + loitonnus
2. Nelinkontin lonkan loitonnus + ojennus
3. Lonkan lähennys vk
4. Bulg. askelkyykky asennossa lp kierto

1 kierros
- Lähentäjä venytys kierrolla
- Liskovenytys
- Dynaaminen pakaran venytys
- Seinäspagaatti

VOIMA
3 x 10-12 takakyykky
Merkkaa takakyykyn paino treenin tulokseksi

CIRCUIT
2-3 x 40s./20s.
1. Landmine twist
2. Askelkyykkykävely
3. Jarruttava leuanveto jaloilla avustettu

OTM10
3 reps Deadlift
-60-70% 1RM

Alternate B1/B2

B1. Deficit deadlift – 3 x 6-8 @ 2 RIR, rest 1:30 before B2
B2. Front foot elevated bulgarian split squat– 3 x 8-12/side @ 2 RIR, rest 2:00 before B1

– Stand on a 2″ mat or a regular 10 kg (25 lbs) bumper to create a deficit

Bench press 5 sets, 10 reps/set

2-4 Rounds Of :

10 Seated Dumbbell Press
10-15 Strict Leg Raise
1:30 Easy Bike

3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your boby
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

Muscle Ups:
4 sets:
1min ON
- 15% of AMRAP 5-test
- Strict Ring Dips (close to failure, 1-2 reps away)
- Double KB OH Hold 24/16kg
- Rest 2min btw sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 12
6 Handstand Pushups
12 DB Snatches (15kg)
24 Air Squats
35 Double Unders