M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round

Resisted Nasal Breathing: 15 Breaths
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Deadlift 5x1 rep, then max reps @ 60%

3 kierrosta

100m hölkkää
10 kyykky loikkaa eteenpäin
10m karhukävelyä
10m askelkyykkykävelyä

(3+2)-(3+2)-(3+2)-(3+2)-(3+2) of:
BB Power Clean + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (3+2) pesante (Heavy) ma con cui senti di
avere un altra rep di di Jerk di margine. Poi con il 90-95% di quel carico fai altri 2 sets.

3 x max reps strict toes to bar

Back squat
10-8-8-6

Bench press 5x1 rep, then max reps @ 60%

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Power Cleans
Front Squats

Push Press

3+3 lunge elbow strech
3 inch worm with push up
3 dynamic squat strech