3 sets of max reps Chin ups
Rest as needed in between

4 sets of 3

• 3-5 sec pause

Palauttelupäivä, tee mitä tuntuu viisaalle.

A1: RDL 3x8
A2: Shoulder press 3x3
B1: Front squat 3x3
B2: Strict Chin ups 3x10

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering

Metcon (quality)

4 rounds, EMOM:
1. 20 KBS @32/24kg
2. 12 Box over jumps
3. 12 Burpees
4. 20 Wallball shots 20/14 lbs
5. Rest

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

In Twenty Minutes Find Your JERK 1RM

5 kierrosta you go i go:

10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40

3x

10 seated goodmornings 60kg
20 ghd situps
30 side to side leg lifts