Max rounds in 10 minutes
Push up- 15reps
Front Squat (rx45/30kg)- 15reps
Sit up- 15reps

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 5-8

A2) Goblet Lateral Lunge (not alternating):
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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4 Rounds for Times:
10 Toes-to-Bars
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 2 minutes between rounds.

The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

Post times and Rx to comments.

15 thrusters
10 pull ups
5 burpees

12 minutes AMRAP

2-3 min light cardio
1+1 min calf smash
1 min calf/achilles strech
1+1 min wall pec strech
1+1 min forearm streching

Lepo hommia

Penkkipunnerrus 8x3x60%
"Kahvakuulapenkki" 5x12-15
Kulmasoutu 100 toistoa, 10-20 toistoa per sarja. Vedä tanko rintaan samaan kohtaa mihin tanko tulee penkissä.
Hauista, koska on perjantai :) 3-5 sarjaa

1. 5x 50% 2. 5x 60%
2. 5x. 70% 4.-9. 3x 85-90%
3. 10x 55%

Olkapään kuntoutusta

Front squat,

2 x 80 %
2 x 86 %
2 x 92,5 %

At 8AM:

30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

Warm up well!

Then

•10x30m running sprints. 3-4minute rest btw. Full focus, full effort.