3 x 5

2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

1.)Supersetx3
A) 1arm pulloverx10-15
-light weight
B) 1arm seated DB Rowx6-10

Maastaveto 2 maksimi

A: Bench press 3-3-3+, +3deload set @90%
B: DB Incline bench press 4set
C: OH Cable triceps extensions 2set
D: Cable triceps push downs 1xMax

4 rounds
8 power clean
8 front squat
8 stoh

tc: 8min
naiset:52.5kg

Shoulder press 3 RM, then 3x3 @ 90%

6 intervals for consistency (3 each):

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

1 min rest between sets.

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min