4 sets for consistency:

From 0:00 min to 2:00 min: 200-300 m run or 700/500 m bike
From 3:00 min to 5:00 min: 25 goblet squats + max sit ups
From 6:00 min to 8:00 min: 20/15 cal row
From 8:00 min to 10:00 min rest

Accessory Work
2-3 sets
8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
45-60s side plank hold R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog

DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

Emom 30
10 x Jumping Knee Up Down
10 x Pull & Press
10 x Bottoms-Up Goblet Squat + Bicep Curl
10 x Goblet Dead Power Clean
20 M x Bottoms-Up Carry

Sttenght:

1.)Plate Drag-20mx3
-rest 3min between sets
2.)Reverse plate drag-20mx3
-rest 3min between sets

Plyometrics:

Side Single leg jump on box
-rest 3min between sets

Broad jump
4x3 reps
-rest 30-60s between

For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 40 mins

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

---

in 20 min find daily max for

bear complex
(power clean, front squat, push press, back squat, and a behind the head push press)
mark 3 of your heaviest sets

2 rounds
25 pullups
50 pushups
100 air squats
800 m run

30 min time cap

Every 90 sec 6 squat
6 rounds

LÄMMITTELY
3 x 40s./10s.
• Eturäkkikanto
• Takareiden venytys liikkeessä
• Tarjoilijakävely
• Kobra - Lapsen lepoasento
• Lonkan ulko- ja sisäkierto
• Kyykky - takareisi pumppailu
• Etuketjun avaus askelluksella

VOIMA, KYYKKY
Emom 23
1) Rack kyykky x 10-12
2) Hidas vuorikiipeilijä x 10-12
3) Askelkyykky x 10-12
4) Supermies boksilla x 10-12
5) Takakyykky kepin/tangon kanssa x 10-12
6) Lepo