A: burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 5-3-1+
D: Incline DB bench press 3set
E: OH triceps cable extensions 1xMax
F: Back extensions 1xMax
G: DB shoulder flys 1xMax

Run intervals

2 sets of:
6:00 @ 5K pace
– Rest 1:30 –
3:00 @ 3K pace

– Rest 3:00 between sets -


2-3sets:

10 GHD hip extension
40-60s D-ball hold

5x4min AMRAP, 1min rest
20 DU / 40 SU
16 steps walking lunges
12 ring row
8 HR push up

Military bench press
3 x 12-15 reps

Gymnastics

A) E90SEC X6:

• 1 Set of rMU

B) 5 Sets Of:

• 10 Horizontal Ring Row *rest 90s between sets

C) 3 Sets Of:

21-15-9 Unbroken T2B

*rest as little as possible between sets.
*3min rest after all sets are done and repeat until done 3 times

Metcon

5 Rounds For Time:

• 4 Wall walk + Wall facing hspu
• 60 DU
• 12 Cal Ski

Accessories

4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

LÄMMITTELY
• kyykky - eteentaivutus - käsien kierrot
• lankku - lonkankoukistaja + lisko
• AKK - lankku - punnerrus
• lantionnosto + 5/5 jalkojen irrotukset pidossa
• selinmakuulla kerästä hollow hold (+ hollow rock)
• päinmakuulla vartalon ojennus (+keinunta)
• seinällä vk kanssa käsien työnnöt

VOIMA
Pystypunnerrus
8,8,6,6

EMOM 12
5 x mave
8 x stepperin/boksin ylitys
10 x tempaus vuorokäsin
Lepo

For time

• Run 400 meters
• Max-reps strict pull-ups

Penkki 2x3 max

-1-3 wall facing hspu
-2min rest