Emom 8 min tekniikkaa
15 min löytää max 3
Time cap treeni, jossa 25 kcal soutu, 25 power snatch, 15 kcal soutu, 15 power snatch, 10 kcal soutu , 10 power snatch

A,
Bulgarian Split Squat 16-16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 8 L/8 R

Super set part 1 and 2.

B,
D-Ball Ground-To-Over-Shoulder 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

D-Ball/Sand Bag Ground-To-Over-Shoulder

Heavy.

Super set part 1 and 2.

C,
Teams of 2 - For time:
75 Toes-to-bars
75 Push-ups
75 Pull-ups
Handstand Walk, 25 m

Accumulate the following in any order.

Toes-to-bars- partner 2 must hang from the bar
Push-ups- partner 2 must hold a plank
Handstand Walk- partner 2 must hold a handstand

Anytime there is a break from the hold teams must each complete a 10 Calorie Row.

Goal: Have fun and just get it done

D,
3 rounds for quality of:
5 L/5 R Rotating Hurdler Lunges
15 Barbell Hip Thrusts, pick load
15 L/15 R Banded Hip Abductions

10-15 Barbell Hip Thrusts

3 Kierrosta laatua vastaan:
12/12 Staattinen askelkyykky
10/10 Landmine twist
1min Lepo

12 min AMRAP
Partner workout
12 kettlebell thruster
12 front squat
12 front rack stepping lunge

Other does, other is plank position.

Rx 24 kg/ 16 kg

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊

For time:
- 50 plate floor press @ 20kg
- 25 burpee to plate
- Time cap: 4min

A: Bench press 5-5-5+
B: Incline DB Bench press 3x8
C: Spanish squat 3x8
D: Leg extensions 1xMax
E: Behind head triceps extensions 3x8

Tempaus tekniikkaa.

Deadlift Progression
3 x 20, 1 x 10 @ 60-62,5% of 1RM

5 Rounds For Quality:
7+7 KB or DB Turkish Sit-Up
12 Dbl Plate Cuban Press
75s KB Plank Drag Through
10 Banded GHD Hip Extension

EMOM 12:
1. 3 Back Squat @ 80, 85, 87% of 1RM
2. 2 Back Squat @ same percentage
3. 2 Back Squat @ same percentage
4. Rest