Deadlift

3 x 8
3 x 6
3 x 4

Go every 2:30

3-4 rounds, minimal to no rest
between movements, but rest as
needed between rounds.

1) 5 Wall facing hspu with slow
descent
2) 10 Ring rows (feet elevated) +
15sec. hold with the last rep on
each round (chest to rings)
3) 10-15sec. L-St (anyhow)

RPE 3+ to 4
Tailoring Options:
Wall Facing HSPU→ Pike Push￾Up or HSPU Feet on the Box

Weighted chin up 7RM

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 rounds for quality of:
Row Calories, 2 mins
Bike Erg Calories, 2 mins
Ski, 2 mins
Mobility

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling

4 Rounds of 60s on/30s off:

a) USA Kettlebell Swings (24,16 kg)
b) Double unders
c) KB Sumo Deadlift High Pull (24,16 kg)
d) Side Plank – 30s/30s
e) Burpees

Deadlift
3 x 8 reps
Sumo deadlift
2 x 8 reps

Hertta = burpee
Risti = air squat
Pata = push up
Ruutu = sit-up

1 min rest every 5 minutes

For time:
10-15-20-25-30-25-20-15-10 cals
-Row
-C2 bike
-Ski

TC40