Bench Press: 5 sets x 5 reps at 75% of 1RM

Incline Dumbbell Press: 3 sets x 8 reps
Tricep Dips: 3 sets x 10 reps
Overhead Press: 3 sets x 8 reps

EMOM 36

Minute 1 : 4 Deadlift @ 65 - 75%
Minute 2 : 0:30 Deadhang
Minute 3 : 10 Wallball Shots
Minute 4 : 0:30 Plank Hold
Minute 5 : 10 Wallball Shots
Minute 6 : Rest

Score : Deadlift

LÄMMITTELY
2 kierrosta
60s./20s.
1. Vaaka seinällä blokin kanssa
2. Jalka boksin päällä sivutaivutus
3. Rullan päällä painon kanssa rangan ojennus
4. 90/90 - takajalan nosto & vienti eteen

VOIMA
3 x 8 kulmasoutu
3 x 6 yhden jalan kyykky

EMOM 9
3 x seinällä käsilläseisonnassa käynti
8-10 x askelkyykkykävely
4-6 x TGU alku

Light Cardio 20-30 min

&

For 30 mins @ steady pace
20m Bear crawl
6 Pike thoracic extensions
20m Duck walk
6 Alternating hip airplanes
20m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20m Seal walk

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch
d) rest

3 rounds of
super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 90s. then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg
rest 2 min

EMOM
0-4 mins - 2 Power Clean + Jerk1
2 min Rest
6-10 mins- 1 Power Clean and Jerk
+ 1 Squat Clean + Jerk
2 min rest
12-16 mins 2 Squat Cleans and
Jerk

Weight increases each change of
movement

A: SA Lat pulls 3set/arm
B: Forward leaning Reverse DB flys 2set
C: Rkb swing 10x15
D: Supinated Db biceps curls 1xMax

Weighted box step 4x8 reps

45-50 Minutes Jog @ HR Zone 3