1. Dumbbell bent over row * 10-12
2. Ring dips * 3-5 — 6 rounds

15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight)

Kettlebell long cycle

For quality and minimum rest:

100 1-Arm KBS
100 KB Clean
100 KB Clean and jerk
100 KB Snatches
100 KB Windmills
100 American KBS

*Käytä kevyttä kuulaa 💁‍♂️. Tarkoitus on pysytyllä liikkeessä koko harjoituksen läpi. Jaa toistot tasan kummallekin kädelle (50+50), mutta muuten saat pilkkoa mielen mukaan. American KBS tietty kahdella kädellä.

110 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1

2.Strength
3 sets:
8+8 single arm DB row - 15 20 20 kg
10+10 seated strict DB press - 10 10 10 kg
5 STTB

3.Aerobic work
25 min easy bike
Avg. HR 121

400m run/500m row /20 cal bike
Into
High knees
Butt kicks etc......

Then 3 rounds
5 push ups
5 ring rows (progressing for pull-ups)
5 KBS (increasing in weight each round)

For time:
30 thrusters 75/55
25 pull ups
90 dubs/180 singles
20 thrusters 95/65
25 pull-ups
90 dubs
10 thrusters 115/75
25 pull ups
90 dubs

• sub ring rows for pull-ups
• 180 singles instead of dubs
• must add weight on bar for each set of thrusters! Should be starting at a light weight you feel comfortable with

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

50 Burpees
400 meter Run
50 Kettlebell Swings 24 kg
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
50 Sit-ups
400 meter Run

4 rounds for time
10 deadlift @ 60% of 10RM
25 toes to bar

Back squat 4x8 reps, then max reps @ 95%