2-3sets:

3+3 Turkish get up
20-30s GHD hip extension hold

Tehdään supersetissä.

Tehdään supersetissä.

EMOMx20
1) 8-15 cal bike
2) 8-15 cal ski
3) 8-15 cal row
4) (shuttle) run

Valitse kalorimäärä itselle sopivaksi. saa haastaa pikkusen, mutta pystyt ylläpitämään kaikki kierrokset samaa vauhtia

Front squat

Bodybuilding + Strength

Muscle endurance sets:

20-10-10-10

*rest 3min between sets
*20 reps @50-60% from 1RM
*sets of 10 @65-75% from 1RM

B) Bent Over Barbell Rows

E3MOM X6:

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

*nouseva paino kahden setin välein.

C) Pull Up (Wide grip)

3x Max Reps (1-2 RIR)
*rest 2min between

D) Strict Press 3x10
*Rest 2min between

E) DB Hammer Curl

3x 15/15
*rest as needed

2-3sets:

10m OH walking lunge
15 GHD hip extension
20 banded pull apart

15-30min easy pace bike cooldown PK 1-2

Emom 40:

8-12 db snatch
8-12 toes to bar
8-12 dbl db lunges
8-12 burpees
15-20 sit ups
8-12 push presses
8-12 dbl db front rack squats
8-12 push ups

10/15 kg db

7x3 Bench Presses
- Build by feel
- Rest as needed