A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

Back Squat 1x3 + 5x2

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

Instead of bs

3 rounds of:
8+8 Banded side twists
8+8 Pallof presses
8+8 Single arm KB swings
60s Hip extension hold on box (alternate with partner)

Deadlift x10

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

Partner Workout
With a partner, complete 5 rounds each for time of
- 5 power cleans
- 10 bar-facing burpees
♀ 155 lb ♂ 225 lb
*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart