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

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

Deadlift
3x every 2:30 min
5 at 65% 1RM

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

AMRAP x 15: 5 hang cleans, 10 candlesticks, 12 cals on bike
-then-
5 mins of varying ab movements
-then-
AMRAP x 15: DB strict press, 30 plate step-ups, 12 cal bike

E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ball

Target: 1:15-1:45 / round.

Start every 3min:
- 8 devils press
-standing bike calories

Calories:
M/F
10/7
13/9
16/11
19/13…..jne

For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

Selänojennus GHD-penkissä 15-20 toistoa
Kuppipito (15-30sek)

3 kierrosta

OTM12:
Odd: 6-10 Pull up/Jumping pull up/ring row
Even: 6-10 HSPu/HSPU from box/pike push up

21-15-9
Hspu
Ring dips
Push ups