OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Stick Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-

*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

On The 3:00 x 3 Sets:

1 Rep @ 93%

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

5x1min/rest 30”
5x2min/rest 60”
5x3min/rest 90”

Max rep alt. dumbell snatch @22,5/15@Kg
Max cal row
Max Rep Single arm dumbell Thruster@22,5/15kg
Max rep burpee to plate@20kg
Max rep Double under

Front squat 4 RM, then 3x4 @ 90 %

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows

3-4 rounds:
30/24cal Row
1min Sorenson Hold
- Rest 1min