45-90min easypace run / ski / bike or just rest and enjoy your christmas

Soppelit painot.

Back Squat.

Oma treeni, kinkun jälkeen, BR kyykyssä, välissä leukoja

30 MIN

• 15 cals erg
• 5 Devils press 2x17.5
• 1 rope climb

E3mom 30min

2x hang power snatch
1x hang squat snatch

45 min
10 min 🚴
5 min ⛷️
5 min 🚣
5 min 🚴
10 min ⛷️
10 min 🚣

1) PRESS STRENGTH
A) E2.5MOM X6:

-2 Strict Press @75-85% From 1RM
*3sec jarruttava alaspäin

B) 4 SETS OF:

-8-10 DB Bench Press
rest 90s
-8-10 Bent Over Row (Barbell)
rest 90s

2) ENGINE

EMOM X24:

1) 13 Cal Echo
2) 18 GHD
3) 5 SB Clean @50kg

3) ACCESSORIES

3-4 ROUNDS FOR QUALITY:

• 10-15 Lu Raise (5KG Plates)
• 10/10 Gorilla Row
• 1 Set of Parallette Push Up (2-3 RIR) Rest as Needed

1) PRESS STRENGTH

A) E2.5MOM X6:
-2 Strict Press @75-85% From 1RM
*3sec jarruttava alaspäin

B) 4 SETS OF:
-8-10 DB Bench Press
rest 90s
-8-10 Bent Over Row (Barbell)
rest 90s

2) ENGINE

EMOM X24:
1) 12 Cal Echo
2) 15 V-Up
3) 5 SB Clean @50kg
4) Rest

3) ACCESSORIES

3-4 ROUNDS FOR QUALITY:
10-15 Lu Raise (5KG Plates)
10/10 Gorilla Row
1 Set of Parallette Push Up (2-3 RIR) Rest as Needed

2 rounds for quality

8+8 staggered DL
20 alt. barbell box step ups

Rest as needed