A: burpee squat jumps 8x3
B: Seated hamstring curls 3set
C: Seated leg press 3set
D: Bench Press 3x3
E: Lat pull downs 3set
F: Biceps curls 3set

For time

• 2,000-meter row
• 50 alternating single-leg squats
• 30 hang cleans

♀ 135 lb
♂ 225 lb

Shoulder press 5x5 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM

LÄMMITTELY
Liikeyhdistelmiä
Lankku - AKK - jalan vienti yli
Lankku - askel eteen - lisko
Pöytänosto - kissa/konttausasento - ristikkäisten raajojen nosto
90/90 kurotus eteen - takajalan nosto eteen & takareiden venytys

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
2-3 x 30s./20s.
1. Köydet
2. Hiihto/soutu/pyörä
3. Burpee
4. Wall ball / Thruster slam ball

5 Rounds
1) Ski Erg (15 Seconds)
-Max Effort - As Many Calories As Possible

2) Ski Erg (45 Seconds)
-Active Recovery - Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds
*Total Time: 5 minutes

21-15-9
Pull ups
Ring push ups

For time w/ Partner YGIG, divide anyhow:
600m row
50 air squat
40 sit up
30 push up
20 pull up

tempo squat snatch + squat snatch 6x1+1 @ moderate

9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO