Bent over barbell row (pronated) 4x6 reps

3 rounds
30 marching movement
5 push up to downdog pose (strech your calfs)
1:00 jog
5+5 single leg rdl with db (increase load each round +2,5kg)
5+5 single arm hang cleans (bwn legs)
5+5 single arm press
5 burpees

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

Bench press heavy eccentric sets 4x 3-5 reps. Use 100-115% of 1 RM, and a spotter.

20 Min Emom
1. 4 Squat cleans 70/50kg
2. 1-3 leg less rope climbs

Takakyykky, kuminuhoilla 5x3@70%

Korkea Te veto, 10cm koroke jalkojen alle
3x2@80%
2x2@90%
3x1@100%

Raakarive + työntö

5 x (1+1)@75%

Bench press with uneven weights 4x10 reps

Sumo deadlift 5 RM, then 3x 3-4 reps @ same weight

Alkulämmittely leikkiä ja mobility

Keppijumppa

5 kierrosta 20s/ 10s
Punnerrus
Uinti
Silta
Kyykky
Roikunta

Loppuvenyttelyt

3" paused deadlift 5x3