EMOM12
-10-12 t2b
-4 sandbag clean 60kg

A1: Push ups 8x12 E2M
A2: SA KB rows 8x8/arm
B: DB biceps curls 3x12
C: Banded OH triceps extensions 1xMax

Kolme laitetta ja välissä yläkropan liikkeitä

A,
Zercher Squat 7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For quality:
2x max rep Glute Ham Raises
Belt Squat Step-up, pick load, 3x 1 min
3x5 Weighted Pull-ups, pick load
2x15 Strict Press, pick load
1x20 Dumbbell Pull Overs, pick load

C,
3 rounds for time of:
10 Bench Press 93kg/61kg
Row, 500 m

Goal: sub 10 mins

D,
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 15m
10 L/10 R Lateral Med Ball Throws, pick load

Sandbag Bear Hug Carries- heavy load

Trap bar deadlift
8 reps

Post as 4 heaviest sets.

Dynamic box squat
12x2r @ 52,5%
45s. recovery

Roy Sundberg

Emom 7
25 double under max effort pistol squat
Quarto minuto rest

15 min cool down bike/row
+ 3 lisäpainoleuanvetoa joka kolmas minuutti (3,6,8,12 = neljä sarjaa)

21-15-9

DU
PU
PP 42,5