3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.

3 sets

3 Frankenstein front squat w/:03 sec descend

100 min
Warm up for 15 min

1.HSW
- 15 m

2.SHSPU
- Feet on 24" box
- 8 7 7 7

3.Back squat
4x10

4.Strength accessory
A. 3 sets:
12 hip thrust - 65 kg
8 hamstring curls - 10 kg

B. 3 sets:
20 GHD back ext.
20 GHDSU

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ, KUNHAN HYPYT VIIMISENÄ!!!

Levypainon nosto pään päälle 3x2min

Kelkka 50%oma paino x 5 suoraa (ees-taas)

Reverse hyper 3x20-30 (omalla painolla)

Sisäkierrot / ulkokierrot kumpparilla 3x20-30 molempia

Hauiskääntö tangolla 3x20

Jännehypyt 5x5

Loppuun kevyttä venyttelyä...

3 sets
1 Clean + 1 Front Squat with 3sec descent + 1 Clean

5min 3 squat clean, 3min rest
5min 2 squat clean, 3min rest
5min 1 squat clean, 3min rest
5min 3 squat clean

100/75cal for time

*Feel free to change this number if 100/75 is out of your reach at the moment. As long as the test/re-test cals are the same thats all
that matters.

3 sets
5 Frankenstein front squats

Lepiä