30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

5 Sets :

30-40% Max RMU ( Unbroken )
1 Deadlift @ 80%

Rest 1-2 minutes between sets.

3 Rounds :

400m Run / 500m Row
15 Facepull
10 Kettlebell Swing
5 Ring Pull-ups
7 GHDSU

3 Rounds For time :

400m Run ( 500m Row )
21 Deadlifts 85/60kg
12 Chest to bar pull-ups

TC 15

• Let's run at pace that allows us to push the inside movements.

• Aim for 1-2 Sets on the deadlifts and 1-2 sets on the pull-ups. We should be mindful that the longer the we hold onto the barbell, the more it is going to impact the grip for the pull-ups.

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

Back squat 6 RM, then max reps @ 80%

EEAAAAASY LIFTING

EMOM 12

Min 1-4: 3 Power Snatch @60%
Min 5-8: 2 Power Snatch @65-70%
Min 9-12: 1 Power Snatch @75%

*Voi mennä kevyemmilläkin, jos tuntuu pahalta. Pääasia et saa vähän heräteltyä taas kroppaa.

Squats

Front Squat 4x5 (Kevyehkö)
*Rest 2min between

Bodailua

A) 3x Superset:

• 10 DB Bench Press (2-3RIR)
• 15 Banded Face Pull *Rest as needed

B) 3x Superset:

• 10 Barbell Bent Over Row
• 10 DB Lateral Raise

Optional PK

• 30 Min Easy Bike+Row+Ski (5min aina laitetta ja vaihto)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll favorite spot!
10 Alt. Bird Dogs
1:00 Roll Calves
10 Alt. Hollow Dead Bugs
-Rest as Needed b/t Sets-

4 rounds for time of

• 25 pull-ups
• Run 200 meters
• 15 box jump-overs*
• Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box ♂ 20-in box

5 x 5