EMOM x 16:00
Min 1: 30s Shuttle Run / Half Stairs
Min 2: 30m Single Arm Farmers Carry L
Min 3: 30s Row
Min 4: 30m Single Arm Farmers Carry R

• Goal: Consistent effort on Row and run. Heavy on the carry.

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Alternate between A&B for 5
rounds, rest 1-2min between
movements.

A) 3 Bench Press.
B) 6 Prone KB/DB Row, tempo
30X2 (3sec negative, explosive
up, 2sec hold at the top)

RPE 4+
Add 2,5-5%or 1-2 reps compared
to last week

21-15-9

Floor press 60kg/40kg
V-up
Kettelbell swing 24kg/16kg
Bicep curl with barbell 20kg/15kg

Try other variations depending on fitness and health
Full Body conditioning endurance day 3
Focus legs -
1. Burpees - 10 Reps
2. Side to side jump squats - 45 seconds
3. wall sit - 45 seconds
4. Lunges - 10 reps
5. Box jump- 5 reps

Repeat 3 times

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-

(20 min timecap)

21-15-9

bike calories
ring row

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi