A: Archer push ups 3set
B: SA Kb press 3x2
C: SA triceps push downs 2set

Plank 30 sec, 45 sec, 1 min
Russian twist 3 x 30 reps
Mountain climbers 3 x 20 reps
Superman exercise 3 x 20 sec hold

Back squat 3 x 8 reps

Leg press 3 x 12 reps
Bodyweight lunge 3 x 12 (12 reps per leg)

4 sets:
2min ON / 1min OFF:
10/8cal AB
30 DU
Max DB Skull Crushers (choose weight)

5 rounds:
15+15m Filly Carry
- Rest :30
15m Single KB OH Carry L+R
- Rest :30

4x12 Banded Chest Fly - high to low
4x12 Banded Chest Fly - low to high
4x10 Standing Plate Push Outs w/ 3sec hold arm straight
- Rest 1-1:30 btw sets
- All 4 sets before moving to the next

Front Squats: 4 sets x 5 reps

Romanian Deadlifts: 3 sets x 8 reps
Bulgarian Split Squats: 3 sets x 10 reps (each leg)
Plank: 3 sets x 30 seconds

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