EMOM 6 tiukka leuanveto:

1. max myötäote
2. max vastaote

Bench press:
20
15
15
10
10
10

Push press 7 RM

8 min AMRAP:

4 devil’s presses (add 2 reps each rd)
8 box-step-overs

Rest 2 min

8 min AMRAP:

4 deadlifts @ 80 kg (add 2 reps each rd)
10 cal bike / echo bike

C5DT

A: Back squat 5-5-5+
B: Bench press 5x10
C: OH triceps extensions 3set

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

4 x Superset:
8 Banded Deadlift
5+5 Weighted Pistol Squat

3 x Superset:
15 Barbell Hip Thrust
15 GHD Reverse Leg Lift

Intervals
6 x 1min on / 2min off:
A) Max Standing Bike-Erg Calories
B) Max Wall Balls @ 12/9kg
C) Max Burpee to Target

6 kierrosta YGIG tyyliin
10 Devil Press
20 Wall Ball
30 DU
20 Wall Ball
10 Devil Press

1 soutaa (max calories) kun toinen tekee töitä. 3 rundia per henkilö 💪🏼

ABS

Every 2:30x3
30s plank
30s Max reps V-ups
30s plank
30s Max reps sit ups