CORE:
10x 20s ON, 10s OFF, alt. 1&2
1) tuck vedot medball
2) plank hold

FILTHY FIFTHY WITH KB'S

• Swing 50
• v-ups / crunch 50
• clean 50
• push up 50
• goblet squat 50
• hanging knee raises 50
• high pull 50
• walking lunges 50
• jerk / push press 50
• burpees 50

Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

Weighted chin up 1x4, 1x3, 1x2, 1x3

Weighted Dip 1x4, 1x3, 1x2, 1x3

Haluttu matka, aika ja tyyli

A1: Push ups 8x12 E2M
A2: SA KB rows 8x8/arm
B: DB biceps curls 3x12
C: Banded OH triceps extensions 1xMax

2-3 SETS FOR QUALITY
1:00 EZ Machine
:30/:30 Half Pigeon on Box
15 Easy Box Dips
- Nasal Only Breathing
- Rest As Needed b/t Sets

AMRAP 20

40/30 Cal Echo Bike
30 GHDSU
10 Box Over Burpees 30/24"
10 Strict HSPU