EMOM20
1. 6-10 Renegade row
2. 10 Dual KB deadbug
3. 6+6 Single Arm Kettlebell Bench Press with Straight Arm Isometric Hold
4. Weighted situp
5. Lepo

EMOM
Box over burbee
Wall ball
DU
Sit Up
Rest

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

4 X 12 STRICT CHIN-UP / 2 MIN REST
(BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

3 X SUPERSETS FOR BURN:
12 LATERAL RAISES (2 X DB)
12 FRONTRAL RAISE
- 2 MIN REST -

3 X FOR BURN:
20 BICEP CURL (2 X DB)
15 CABLE TRICEP EXTENSION
12 TRICEP BENCH DIPS
- 1-2 MIN REST -

3 RFT

10 + 10 One arm OHS w/ KB 16kg
30 Cal Echo Bike
5 RMU

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
10 burpees w/strict push up
10 kettlebell swings
10 jing jangs
5 lungesters(lunge+lunge+squat+press=1)

Finisher
50 slow bicycles
1:00 samson per

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

Heavy of the day in 15min

Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä