Back step lunges with barbell on back 6 per leg, total 12

Tempaus 2 stopilla polven alla ja polven päällä 1 +tempaus1-2
29kg saakka

Rive 2 stopilla polven alla ja polven päällä + rive + työntö stopilla dipin pohjalla + työntö
25,30,35,40,44,45,49

Etukyykky kakkosia
35,45,55,60,65,70

Hauisreeniä loppuun

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

AF WEEK 12, Day 2

CORE:

3x10-20 GHD Sit-Up or V-Up

EMOM12:

A) DB Biceps curls
B) DB Triceps
C) DB Back lateral raises

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 450m Row
• 12 DB Snatch
• 20m DB OH Lunge
• 50 Drag/Heavy DU

*DB @50lbs

-rest 3min between sets-

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 1-leg Romanian Deadlift (DB)
• 8-12 Band Assisted Reverse Nordic

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

5x Every 2min

1 power snatch
1 deep power snatch (syvempi power snatch)
1 snatch

For 60-minutes @ base*

5-4-3-2-1-minutes of each:
Row for calories
Run for distance**
Ski for calories
BikeErg for calories
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
** Or calories if on a runner