A,
Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Complete as many rounds as possible in 15 mins of:
10 Kettlebell USA Swings, 32/24kg
15 Air Squats
30 Double Unders
10 No Push-up Burpees
15 Box Jumps, 60/50cm
30 Double Unders

Goal
Just Get it Done

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 60m
Reverse Sled Drag, pick load, 30m
Extended Arm Sled Drag, pick load, 15m

Easy

Complete at RPE of 6/10.

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

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

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

1.)Build up moderate weight for 6rep
2.)Then 2x2/77,5% 1rm Backsquat

3 min ski erg
3x
10 each side Seated Shoulder External Rotation
10 Seated Band Face Pull
10 9090 Overhead Raise
8 Single Arm Banded Lateral Raise

---

Every 1 min for 6 mins do:
15 Toes-to-bars
-- Rest 2 mins --
Every 1 min for 6 mins do:
Handstand Walk, 10m

3 Rounds
60 sec close grip hang
20-30 sec pike compression
5 Jefferson curl with KB

3 Rounds
10-15 Curl with empty barbell
10 OH Triceps extensions
10 DB Lateral raises

40 - 60 min Bike, Run Or Row

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.

00-02 8 back squat
02-05 bike easy bace

05-07 8 db bench
07-10 ski easy pace

Recovery ergo 20 min

• Mobility