Shoulder press 5x6@70%

1. Bs max.

2. Hip thrusts 4x8
   DB bench 4x8

3. Bicep curls 3x8
   Tricep extension 3x8
   Voimapyörällä rullailu 3x8

20 Min AMRAP of:
BB Back Squat
80% 1RM
Accumula le reps nello schema che preferisci serie da 4, serie da 3 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 30 reps.

• For Time:
Double Unders 150 reps +
3 Round of:
Assault Bike 24/18 Kcal
Double DB Thrusters (2X22.5/15Kg) 12 reps
Burpees 12 reps
+
Double Unders 150 reps

• 500/400m bike
• 15 kbs 16/12kg
• 10 burpees
• 30 du

Vuorotellen 5 kierrosta

6 x maastaveto (sopiva paino)

6 x tiukkaleuanveto

10 settiä snatch+hang squat snatch

AMRAP 8 RASKAS KUULA
- Russian swing x 20
- Maljakyykky x 15
- Kuulan siirto lankussa x 10+10
- Vuorikiipeilijä x 40

EMOM 12
- Hollow rocks x 30
- Rivekyykky 2KB x 12

AMRAP 8
- Rive+työntö x 20
- Sit out x 20
- Tempaus x 20
- Tähtilinkkari x 20

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener

On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat