Try to do your max reps without resting

Test
Max box jump height with esiponnistus
Max broad jump
100m sprint with curve .mat
100m sprit on track

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

A: Back squat 10x3 amrap rpe 7 sista setet
B: Leg extensions 2set
C: 10min emom 2x strict Hspu Amrap sista setet

A: Bench press 10x5, amrap rpe 7 sista setet
B: Front squat 3x5, amrap rpe 7 sista setet
C: Leg extensions 2set
D: SA DB Shoulder flys 2set
E1: Banded triceps push downs 2set
E2: DB wrist extensions 2set

3 rounds
200m row
10 ring rows
10 passthroughs

Ring dip
8 reps x 6
*rest 1:30 between sets
*use band if needed. Scale to bar dips or dips off box.

”Death by”
GTOH @ 50% 1rm c&j

50-40-30-20-10
- Push-ups
- Air squats

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)