5 x 10

Leuanvetoprogressiot:

1. Lisäpainoleuka 3 x 3

Tai seuraavat

1. Negatiivinen leuanveto 3 x 3
2. Kumpparileuanveto 3 x 3
3. Leuanvetopito 3 x 10-20sek

Old School
45 Minutes Press Up Ladder
Sally Plank and Sally Hands thrown in the mix 😎
Nice

Open Gym 12:15-1:15

Dead lift 5rm
Front squat 5rm
+
2 rounds:
Front squat x5 @65kg
Shoulder press x8@40kg
Max set strict pull ups

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

10 Minute AMRAP
8 Ball Ups
10 Ball Slams (20 LBs)
12 Push Presses (65 LBs)
8 Ring Rows

Rounds: 3 plus Ring Rows, Ball Slams and 8 Push Presses

3 Rounds for time of:
400M Run
21 KB Swings 1.5 Pood (#53)
12 Pullups

Mod: KB Swing #70

0-4' 4-8' 8-12' 12-16' sprints
15 power snatch 35/25kg
90 double unders
Result slowest sprint

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(10)
benchmark
"Isabel"
30 snatch for time-135/95
mod as needed

afterburner
on the 3 min
2x400m

on the 2 min
2x200

accessory
4x8(giant)
bent over row
db curls
db strict press
tricep kb

Finisher
Stretch and roll errrrthang
100 rtw