Air Squat 45# plate 5x10

Pääliike
1 RM lisäpaino dippi

Bonus
Testiliike
Sotilaspenkki kehonpainolla tai valitsemallasi painolla.

EMOM3 x 6-10 rounds
400 m run

EMOM 21 (7 rounds):
Station 1: 4 Alt. Single arm devils Presses
Station 2: 12(6/6) Lunge steps with DB in suitcase carry
Station 3: 10(5/5) DB STOH

M:20kg
W:15kg

45s. Row / Squat + twist
45s. Row / Up & down dog
45s. Row / Reverse Lunges

3 rds:
3 Snatch Pull
3 Muscle snatch
3 Power snatch

Mobility...
- Lunge complex
- Thoracic
- Pigeon
- Couch stretch
- Shoulders

3 rounds: (jos pareittain tai joukkuettain niin yksi tekee koko kierroksen)
15 gtoh
10 oh squat
10m oh walking lunges
40m shuttle run (4x10m)

3-4 rounds

4 power/squat cleans (60kg)
8 GHD sit ups
12cal assault bike

500m row
3 rounds of Cindy:
5 pullups
10 pushups
15 squat

15!

Sit ups
Cossack Squat
Plan Jacks

(First round 15 sit ups, 15, Cossack Squats, 15 Plank Jacks. Second round 14,14,14... and so on..)

Skill (15 mins)
Pistol Squat

-Feet and Knees together squat
- Single Leg squat to target
- Single Leg squat to Double Leg raise
- Double Leg squat to Single Leg raise
- Pistol Squat

Complete 6-8 reps/ side from each progression!