9 x E2MOM

A) 8+8 double db/kb bulgarian split squat (4-5 reps in tank)
B) 8 barbell Romanian deadlift (4-5 reps in tank)
C) 12 (6+6) kb deadbug

Within 15 minutes:

4 Deadlifts

Build from empty bar to 4 heavy reps with great technique.
Rest 2 minutes between sets. Lift in pairs.

5 x 2min töitä, 1 min lepo
8-10 raaka rinnalleveto + työntö, kevyehkö paino
max cal laite

Valitse paino, jolla pystyt tekemään toistot ainakin tuoreena putkeen

Metcon (reps)
AMRAP in 5 minutes:
3-6-9-12…
Medball clean 20/14lb
AbMat sit-ups

12min alkavalla minuutilla

1. 8-10 rengassoutu
2. 3-6 tiukka varpaat tankoon
3. 6-10 etunojapunnerrus (korokkeilla)

Deadlift

Build In 18 Minutes 3 RM

( Deadstop, cannot drop barbell between reps )

5 Sets x Every 4:00

6 Chest Supported Dumbbells Row
14 Biceps Curls w/ Barbell
1 Rope Climb

3x rounds for quality
40 abmat sit up
30 pushups
20 ring dips
10 toes to bar

Metcon (quality)

For quality and minimum rest: 20-16-12 reps
Weighted lunges 60/40kg
Box jumps 30/24”
Strict toes to bar

Accessory:
5 rounds of:
14 Front rack reverse lunges with DB’s - light
14 Romanian deadlifts with DB’s - moderate
*Goal is to go unbroken on each set with minimal rest.

DT progressio 4/6

AMRAP in 15 minutes of:
5 Deadlifts
10 Hang power cleans
15 Shoulder to overhead
20 Sit-ups

M: 50kg N: 35kg