A1: Kneeling clapping push 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1 (L+R=1rep)
C1: SA Sofa pus ups 3x3
C2: SA Kb rows 3x15
C3: DB Bulgarian split squat 3x8
C4: Rkb swing 3x25
D: Push ups 1xMax

Raskaita kyykkysarjoja

3x6 reps
2x5 reps
1x4 reps

43Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs
Max Thrusters (40/30)
-rest 2:00 between sets-

5-15 rounds at easy pace
2:00 Bike
1:00 Farmer Carry @ light KBs
10-30 Handstand Shoulder Taps (scale to plank shoulder taps)

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

30min Ski erg
30min Bike erg

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

Each set to be completed “On the 2:00”:
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Front squat + back squat

5 + 6-10 @ 78-84%1RM FS (2 RIR)
4 + 6-10 @ 80-86%1RM FS (2 RIR)
3 + 6-10 @ 82-88%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets