Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

160 kpl vatsoja

For time

20 Rounds
200m Row
200m Echo bike

Rest 35sec between rounds.

TC. 40min

8 min AMRAP

8 x Dumbbell snatch (22,5 kg/ 15 kg)
8 x Kettlebell swing (24 kg/ 16 kg)

8 rounds:

1) Echo bike
2) Bench press x 5 (increase weight if you can, no maxes)
3) Ring row from box x 10
4) HSPU x 5
5) Rest

Zercher Squat
4 x E2M: 8 reps @ 2-3 reps in tank

Back squat amrap @80%
+
Snatch pull 5x2

3000m run
300 walking lunges
2000m run
200 walking lunges
1000m run
100 walking lunges

Back squat, 5 set:

1. 10
2. 8
3. 6
4. 4
5. 2

Deadlift with pause 5 sets:
1. 10
2. 8
3. 6
4. 4
5. 2

STRENGTH
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- Goal: 6 working sets with perfect mechanics and explosive drive off of the box

2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
- Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

4) Air Bike Sprint: Max Calories in 1:00
- Goal: All out Max Effort Sprint.

EXTRA CREDIT
Banded Glute Bridges: 3 x 25. Rest 60s.

COOLDOWN
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side.