3×1@max + kirjaa ka

3×1@max + kirjaa ka

3×1@max + kirjaa ka

3×1@max + kirjaa ka

4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

4 X 12 STRICT CHIN-UP / 2 MIN REST
(BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

3 X SUPERSETS FOR BURN:
12 LATERAL RAISES (2 X DB)
12 FRONTRAL RAISE
- 2 MIN REST -

3 X FOR BURN:
20 BICEP CURL (2 X DB)
15 CABLE TRICEP EXTENSION
12 TRICEP BENCH DIPS
- 1-2 MIN REST -

For time
36 kahvakuula SDHP
6 t2b
24 SDHP
12 t2b
12 SDHP
18 t2b

1 min lepo

For time
12 takakyykky
18 HSPU
24 takakyykky
12 HSPU
36 takakyykky
6 HSPU

Deadlift 3 RM, then 3x3 @ 90%

Maasta kyykkyyn tempaus

With a partner, complete 10 rounds each for time of:

• 10 burpees to touch
• 1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squats
8 – 12 Ring rows
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push-ups