4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, rest btw sets 3-4min

Partner workout

For time:
A. Row 100 cal
B. Sit up 90 syncro
C. Wall ball 80 syncro
D. Bar over burpee 70
E. Kettlebell swing 60 syncro (32/ 24 kg)
F. Push up 50
G. Kettlebell front squat 40 syncro (32/ 24 kg)
H. Deadlift 30 syncro (80/ 55 kg)
I. Jumping lunge 20 syncro
J. Pull up 10 syncro

1000cal 4 time

LÄMMITTELY
Lonkan/lantion seudun liikkuvuus ja kierrot
Lonkan ja coren aktivoinnit/hallinta

TEKNIIKKA 10min
Käsilläseistonta

AMRAP 15min
8 cal laite
8 + 8 tempaus kp
8 wall ball
4 burpee

3-4 rounds, 10 reps each:
- KB Windmills
- KB Bottom Up Presses
- Incline Double DB Row
- Prone Double DB Y-lifts
- DB Hammer Curls w/ pause @ 90°
Take it easy and rest as needed. Focus on control and quality movement!!!

Painonnoston tekniikkatunti

2-3rounds:

20-30s side planks
20-30s kb fr hold

Alternate B1/B2

B1. Romanian deadlift – 3 x 8-12 @ 2 RIR, rest 2:00 before B2
B2. Bulgarian split squat – 3 x 8-12/side @ 2 RIR, rest 2:00 before B1

-Choose a starting weight that you think you could do 12 reps with.
– We are using a “dynamic double progression” for this lift
= Aim to hit 12 reps (but at least 8) in all sets

1. 4x6 (62.5%/65%/67.5%/70% 1rm) deadlift
2. 50 GHD

3 rounds:
400m run together
50 bar facing burpees
30 wall ball

straight into:
21 c&J 30kg
21 c&j 35kg
21 c&j 40kg
21 c&j 42.5kg
21 c&j 47.5kg