Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

3rounds:

12 Double Db bench
12 ring row (with vest)

High intesity interval training with bodyweight, TRX, kettlbells, free weights, barrbells, pilates ball and other equipment using to shape your body and make a good condition

Alkulämmittely 800m hölkkää + venyttelyt + reipas 400m.

Vedot 8 x 200m. 5-10sec tavoite vauhdin alle. Lepo 1:30 - 2:00
Lepo 5-10 min.
3 x 400m, 2-5 sec. tavoite vauhdin alle. Lepo 1:00

10 rounds for consistency:

14/11 cal row, bike or run
7 dual DB push presses
14 air squats
7 dual DB burpees
14 sit ups
45" rest

Amrap 12 min

1 Rope climp
2 Kelkan veto (25kg)
3 HSPU
4 C2B
5 DL (70% 1 RM)

FOR TIME
3 rounds:
10-8-6-4-2 Thrusters (42,5 / 35)
5-4-3-2-1 Bar facing burpee
- Rest 3 between rounds -
TC: 17min

This is supposed to be 90+% effort so go hard and push yourself! 💪Target ~3min per round (no rest included).

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total