Voima
E3MOM, 4 rounds
4x Deadlift

WOD
16min EMOM
1.min single arm kb push press 7+7
2.min 20-40s dead bug
3.min shuttle run
4.min rest

5 Sets:

15 Close Grip Bench Press
12 Bulgarian Split Squat ( each leg )
9 Seated Arnold Press

3 rounds of:
10 DB deadlifts
10+10 DB side bends
10 Ring rows
20 Russian twists
10 Arch rocks
Rest

Shoulder/Arms
Warm up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset1 - 4 Sets
A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
A2 Lateral Raises - 10 (same weight)

Superset2 - 4 Sets
B1 Seated Dumbbell Press - 10
B2 Rear Delt Raises - 10

Superset3 - 4 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER
50 Strict Pullups
*every time you break 10 Shoulder press with barbell
(50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)

10 minutes of:

20 Double Unders
10 Reverse Fly
10 Face Pull
6 Table Reach
0:20 HS Hold

30 min for cals

• 20 cals on Assault bike
• 20 cals on rower

including at least 3 rfq
15 tricep pushdown
15 hammer curl

Complete as many rounds as possible in 20 minutes of

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 000.

Then, at the 2000 mark, begin a 2-mile run.

Every 4:30 x 6
200m Skillmill Run
250/200m Row
250/200m Ski
15/12cal Assault Bike
- choose only 3 machines per round

Tabata row or bike
0:20 easy pace
0:10 fast pace
X 8

Then 3 rounds
5 empty barbell strict press
10 banded pull apart s

Strength
strict press
EMOM x 8
5 reps @ 60% of 1 RM