EMOM36
1. 40s Pyörä
2. 10-15 Kahvakuulaheilautus
3. 5/5m Askelkyykkykävely paino pään päällä
4. 40s Soutu
5. 3/3 Yhden käden devils press
6. Lepo

Double Leg Banded Hamstring Curl
100 Reps AFAP *Each time you break complete a 10s Hollow Hold
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A: Bench press 5-5-5+
B: Incline DB Bench press 3x8
C: Spanish squat 3x8
D: Leg extensions 1xMax
E: Behind head triceps extensions 3x8

2 rounds: 2 min ON, 30s. OFF
1. D-ball
2. Sled
3. Echo bike
4. Box step ups
5. Row
6. Farmer´s carry

3 rounds:
5- 10 pull up
10 V-up
20s. hollow hold

Deadlift Progression
3 x 20, 1 x 10 @ 60-62,5% of 1RM

5 Rounds For Quality:
7+7 KB or DB Turkish Sit-Up
12 Dbl Plate Cuban Press
75s KB Plank Drag Through
10 Banded GHD Hip Extension

EMOM 12:
1. 3 Back Squat @ 80, 85, 87% of 1RM
2. 2 Back Squat @ same percentage
3. 2 Back Squat @ same percentage
4. Rest

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For time :

4000m Bike Erg
21 Push Jerk
2000m Bike Erg
21 Push Jerk
4000m Bike Erg

60/42,5 ( Teen 50/35kg )

( 20 - 30 )

Back Squat

4 x 10 x 60%
1 x 10+ x 60% ( leave 2 - 3 reps tank. )