Shoulders/Arms

Warm Up
Crossover Symmetry Protocol

Superset #1 - 4 Sets
A1 Shoulder Press - 8 (Same weight all sets)
A2 Bent over Rear delt raise - 12

Superset #2 - 4 Sets
B1 Single Arm Dumbbell Press - 10/10
B2 Plate Bus Driver - :30 mp

Triset -3 Sets with dumbbells
C1 Biceps Curls - 1 minutes
C2 Lateral Raise - 1 minutes
C3 Triceps Extension w band - 1 minutes
C4 1 minutes rest

Legs/Abs

Warm Up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Deadlift - 12-10-8-6 (Work up heavy 6)
A2 Abwheel - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 12
B2 Calf Lift - 15/15

Superset #3 - 3 Sets
C1 Leg Extension Machine - 15
C2 Hamstring Curl Machine - 15

FINISHER - AMRAP 10’
10 Box Jumps
15 Kettlebell Swings @24kg

A: Jump rope 8x30on/30off
B: Broad jumps 8x3
C: 4rounds
In 6min:
380m run
30 air squats
30 rkb swing
Rest reminder of 6min before next round

EMOM60:

A) Ski
B) Row
C) Bike

Clean 3-3-3-3-3 reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

MUSCLE SNATCH
5x3@kevyt pal 2min

--

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

For time:
10K Assault Bike

Every 5 min for 60 min:

4 min: bike / row / assault bike
1min: 5-8 strict pull ups / 5-8 hspu

IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press