4 sets for consistency:

From 0:00 min to 2:00 min: 200-300 m run or 700/500 m bike
From 3:00 min to 5:00 min: 25 goblet squats + max sit ups
From 6:00 min to 8:00 min: 20/15 cal row
From 8:00 min to 10:00 min rest

Alternating Dumbbell Lunges
Build to a 20RM over the course of 4 sets.
All sets must be done as sets of 20.
Rest for two minutes between sets.

EILINEN tai

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

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EMILIO ESQUEDA alla oleva tai perjantai

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3-4x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
20x GLUTE BRIDGE
5x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw

Midbody Strenght
3 rounds
15+15 standing banded trunk twists
10+10 windmill @add weight each set
:30-45s side plank R/L
rest 1 min

2 rounds

10-12 french tricep turns with heavyish weight
20 banded tricep turns (green band+stick)
rest 2 min

Cool down
2-3 min light row
1+1 min banded bully strech
1+1 min banded lat strech
:30 banded tricep strech

Dumbbell Strict Press
4 x 8 reps at 100% of your 10RM
Rest for two minutes between sets.

Lepo 1min.

A: Bench Press 3-3-3
B: Strict pull ups 3xMax
C1: Shoulder press 4x3
C2: SA KB rows 4set
D: Cable triceps push downs 3set

Sttenght:

1.)Plate Drag-20mx3
-rest 3min between sets
2.)Reverse plate drag-20mx3
-rest 3min between sets

Plyometrics:

Side Single leg jump on box
-rest 3min between sets

Broad jump
4x3 reps
-rest 30-60s between

4 Rounds for Time
6 Deadlift
6 Thrusters
10 Box Jumps
20 Butterfly Sit Ups

2 rounds for time:
10 Dumbbell Deadlifts (2x50/35 lb)
10 Dumbbell Deadlift High-Pulls (2x50/35 lb)
10 Dumbbell Hang High-Pulls (2x50/35 lb)
10 Dumbbell Power Cleans (2x50/35 lb)
10 Dumbbell Hang Squat Cleans (2x50/35 lb)
10 Dumbbell Push Presses (2x50/35 lb)
10 Dumbbell Front Squats (2x50/35 lb)
10 Dumbbell Thrusters (2x50/35 lb)
10 Dumbbell Snatches (2x50/35 lb)
10 Dumbbell Farmer's Lunges (2x50/35 lb)
10 Bent Over Rows (2x50/35 lb)
10 Dumbbell Hammer Curls (2x50/35 lb)
10 Man Makers (2x50/35 lb)