1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Partner Wod
2 rounds
50 cal row
50 pull ups
Straight into…
2 rounds
50 Wall balls
50 Snatches 40/30kg
Straight into…
2 rounds
50 Burpees
50 OHS 40/30
Straight into…
50 Clusters 40/30
TC 35min

Tempo back squat 5x4 reps (slow down, pause, fast up)

Deadlift, No TnG. No Letting Go

3 x 3 x 70%
3 x 2 x 75%
4 x 1 x 80%-85%

SO 2:30

Warm up:
10 inchworm burbees + 24, 3+3 shoulder circles
10 push-ups + 12 curl & press
12 squat bottom rotations + 12 banded press
6+6 hang cluster + press

1. Banded decline push-ups 5x/max+ incline bench press on floor 5x/max

2. HSPU tai helpotettu versio 4x10 + staggered push-ups 4x10+10

3. Flyes on floor käsipainoilla 4x12 + banded cable flyes 4x20

Core 7min abs workout (youtube)

Harjoiteltiin tempausta tukevia liikkeitä ja tempausta

Basic Condition 80 minutes

20-22-24-26-28-30-32....

*Every 8 minutes

3 rnds "Cindy"

Back Squat
5-4-3-2-1-2-3-4-5

For time

• Run 2,500 meters
• Swim 800 meters
• Ski erg 1,600/2,000 meters as an alternative to the swim.

EMOM Pull ups
Every minute add one rep
Unbroken rounds