DEADLIFT

1x14
2x7

every 3min

---

Viimeinen viikko tätä, lisää painoa viime viikosta!

1-2 reps in reserve.

Torstai
Active recovery
Part 1
10 banded pass thoughs
3 min row
6+6 cossack squats
Part 2
20 Hanging Scap circles
3 min air bike or bike erg
6 Jefferson curls – KB or empty barbell
Part 3
6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
3 min easy ski
6 Thoracic bridges

Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

6 min AMRAP / You to I go
A)
6 DB Snatch
6 Burpees over DB
2min rest

B)
6 DB Thrusters E/S
6 TTB
2min rest

C)
6 Box jumps
BMU or Pull ups
2min rest

D)
6 DB Clean and jerks 3E/S
12 Goblet lunges

20 rounds for time:

5 push ups
5 sit ups
10 air squats

2 Sets of

3 x 800m Run*
– Rest 0:45 between repeats –
— Walk/jog for 5:00 between sets —

• Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

3rounds
Bulgarian Split squat 3x6/each leg
Double Kb press x8
Double Kb rows xMax

Amrap 20
NATE X 2
4 ring mu
8 hspu
16 kettlebell swing american 24kg

A1: Push ups 4x12
A2: SA KB rows 4x10/arm
B1: Banded over head triceps extensions 3set
B2: DB biceps curls 3set
C: SA DB Shoulder flys 3set

20 cal ski/row
20 box step up
10 t2b
10 devil press
3 rounds