4 x Superset:
8 Banded Deadlift
5+5 Weighted Pistol Squat

3 x Superset:
15 Barbell Hip Thrust
15 GHD Reverse Leg Lift

1.) Raaka Rinnalleveto +Työntö saksaamalla 6×1+3
2.) Takakyykky 5×5

Zone 1:
-Farmers Carry 200m
RT /Ski/AB/Row

Zone 2:
-Sled Push sprint 10m (15 seconds max)
-Heavy WB x 8
-Light WB x 8
-Goblet reverse Lunge x 8 (leg pair)
-Rest 30s

Zone 3:
-SB Lunges 100m
RT /Ski/AB/Row

Zone 4:
-BB Deadlifts x 5
-BB Clean and Press x 5
-BB Rows x 5
-Rest 30s

Zone 5:
-Run Sprint 1min (5-10%)
-Walk/Jog 1min (5-10%)

-1 round
-7min work/ 45s rest

Bench Press

5x5@AHAP

50 min walking

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

Deadlift on a plate 4x7 reps, then max reps @ 95%

20 Steps wl @15kg
20 Abmat sit-ups
10 Db snatch
10 Deadlift
10 HSPU

A: Bench Press 5x3
B: 5x1/3min Amrap Burpees

21-15-9
Echo bike
Thruster (30kg)
Burpee over the bar