Aamucardio: 30 minutes easy pace
300m ski
10 dual dumbbell press 15/9
10 strict push ups
10 strict pull ups
If strict pull ups are an issue, you may kip them for efficiency

Niskan takaa tempaus leveydeltä vauhtipunnerrus

5x3 nousulla. Pitää pystyä laskemaan niskaan.

For time:

2 Rounds
- 10 Power cleans 40kg
- 10 GHD situps

2 Rounds
- 8 Power cleans 50kg
- 10 GHD situps

2 Rounds
- 6 Power cleans 60kg
- 10 GHD situps

2 Rounds
- 4 Power cleans 70kg
- 10 GHD situps

2 Rounds
- 2 Power cleans 80kg
- 10 GHD situps

Every 6 Mins
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Squat Clean
1 Push Press
Repeat but finish with Push Jerk
Repeat but finish with Split Jerk

WARM UP (Grab a MBall or Slamball for warm up)
While Holding the Mball or Slamball ...

Ankle Jog Drill
Walking Lunge w/ T rotation
Walking SL T balance
High Knees
Butt kickers
Lat Lunges
MINIBANDS AT ANKLES
Monster lat walks
short stop Diagonal Walks
Jumping SQ forward
Inchworm into walk out plank ( no MB/SB required)

WORKOUT
6 stations
2 ppl per station

1) BOBSLED TIME (2 stacks of 3 - 5 45lbs plates, on towels...and you PUSH)
2) BB Back SQ jumps (using 35lbs bar & 45lbs bar - if that's too light - JUMP HIGHER)
3) MedBall Knee In (or request ninja exercise ;)
4) Single KB DL
5) Plyo Push Up
6) MAX speed on curve

1 ROUND : 25s ON : 10s Transition 2X through 7 mins
2 ROUND : BB SQ Jump Timer 15 reps : NO TRANSITION TIME
3 ROUND : Plyo Push Up Timer ___ reps : NO TRANSITION TIME

PYRAMID FINISHER (IF YOU DARE)
2 Push Ups
1 Pull Up

2 & 1 , 4 & 2 , 8 & 4

Wave #1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

T2B
Ring Dips
Leuanveto tekniikoita, tavoite 2 x 3 leukaa joko strict, kippaus tai kuminauhatekniikalla.

Kevyttä teknistä opettelua

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
Set #2 – 1 Front Squat @ 85% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 88% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 91% of 1RM Front Squat
Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

20min tasavauhtista, jonka jälkeen 10x1min minuutin palautuksella.

3 DIFFERENT TABATAS

Score is the number of reps performed in tabata 3

TABATA 1

• Wide grip strict pullups
• Farmers hold 2x32kg kettlebells
• Strict K2E's
• Squat 25kg plate on back
• Repeat

TABATA 2

• Narrow grip strict pullups
• Deadlift clean hold 100kg (no hookgrip)
• Strict T2Bs
• OH Squat 25kg plate overhead
• Repeat

Tabata 3

• Pullups
• Deadlifts 100kg
• K2E's
• Squats 25kg plate held against chest
• Repeat