5k RUN

*VK vauhti, pitää tuntuu pahalta mutta semmonen, että pystyis jatkaa vielä 1-2km

Otsikon mukaan

Shoulder Press 15-12-9-6 reps, then max Push presses @ same weights

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 10+10 kb side bend

Back squat 12-10-8-6 reps, then max @ 90 %

3 sets of
2 Front Squats

Bench press
4 sets 10-8-6-2 reps

Nousevilla

E2:30 x 5
6 deadlift
-after every set, do 6 heavy (low) kb swing