Front squat, Build up to heavy 3reps
+
Strict pull ups 3xMax
+
16min emom
1: Row @ moderate pace
2: Power snatch x3 @moderate to heavy weigh

21-15-9

Deadlift 100/70kg
Strict HSPU
*run 200m after every rounds

TC 14

40min laatua vastaan:

0-10min:
6/6 Lonkan dynaaminen venytys + rintarangan kierto
8/8 Tuulimylly

10-20min:
6/6 Bulgarialainen kyykky
10 Kepin muljautukset vatsamakuulta

20-30min:
10 Rintarangan kierto kyykystä
10 Valakyykky

30-40min:
10 Jeffersson curl
12 Lonkan sisä/ulkokierto

Kyykky 3x3x65%

Penkki 3x3x65%

Maastaveto 3x1x65%

Lämpöjen/treenin ohessa tee vähintään:
-100 toistoa vatsoja
-100 toistoa vetäviä apuliikkeitä

45-60min jog

Deadlift

2 x 3 x 75%
2 x 2 x 80%
4 x 1 x 90%

Back Squat

5 x 3, 2 Sec pause on bottom. Form & Quality first.

14 min
15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row

For time
30-20-10
Renegade row @2x22.5/15kg
15-10-5
Dumbell burpee @2x22.5/15kg
3-2-1
Wall walk

REST 3 mins

AMRAP 9mins
9 dumbell thruster
40m farmer carry
9 dumbell squat
40m farmer carry

REST 3 mins

For time
100 DB push press
Everytime You break complete 8 T2b

Goal : USE same pair of dumbell for each part!
Timecap: 30 mins

Warm Up
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies

Workout @ USC Upstate
Run 2 miles

Heavy ball toss repeats
5 x tosses
4 x tosses
3 x tosses
2 x tosses
1 x toss

Cool Down
Cadet lead PRT