16min alkavalla minuutilla

1. 5-10 varpaat tankoon
2. 25-35 tuplanaruhyppy
3. 6-8 rinnalleveto kyykkyyn 43/30kg
4. lepo

Valitse helpohko toistomäärä mitä pystyt toistamaan mukavasti

DELOAD WEEK

A) 3x3 back squat @70% 1RM

B) 4 rounds
10 double KB deadlift 22,5/15
8 DB box step-over 60/50
20 back extension

You go / I go full rounds with partner

Shoulder press

7x2 use same weight every sets.

add more load 5-10% than 2.10.2018

Overhead squat 1-1-1-1-1

E3.30M x 4

5 front squat V.1 (80-85% of 1rm)

In teams of 3

For 30 min

40 wall balls 6/9
50 sit up
60 cal row

break anyhow, 1 athlete works at a time

EMOM x 10

1) 10-12 cyclist squat
2) 20-50s plank or hollow

Alternate
1. 12 Front rack lunges 2x24/ 16KG
2. 10 Shoulder Press 50/35KG

12min alkavalla minuutilla

1. 30-40 tuplanaruhyppy
2. 30m raskaan pallon kantaminen
3. 15-20 seinäpallo
4. 5-10 leuanveto/rinta tankoon

3 - 2 -1 weighted pull up
- last single is max effort