Warm up
2 rounds
2 min cardio
20 walking lunges
20 hip bridges
20 alt leg v.ups
20 air squats
10+10 single arm push press
5+5 squat strech and 10 scapula rolls

Strenght
Tempo Back Squat 4x4 @3:0:3:0
rest 2-3 min bwn sets and increase weight each round
Push Press 4x8 (light to moderate weight, SHARP lifting ja tavoite saada tasapainoisia teräviä pressejä)
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 landmine twist @5/10kg
10+10 landmine press
20 deadbugs
rest 2 min bwn

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest

A) WU

• 1600m (nouseva vauhti)
• venyt

B) 4x4min on/3min Off

• Hardest sustainable pace for 4min *3min rest between sets *pitää tuntua pahalta

C) 5-10min Z2 easy

pallof press in dead bug position 3x10/10

12'EMOM:

1: 5/5 KB goblet hold split squat @moderate weight
2: 5/5 push up pos. KB pull through @same as split squat
3: 20-25sec plank hold

2-4rounds

10-16 curtsy lunge
30+30s side planks

9'AMRAP
12 alt. V-up
9 KB swing @16/24
6 worm walk out

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

A: Öva kipping Hspu 10min
B: Archer push ups 3set
C: SA Kb press 3set
D: Ring dips 2set