EMOM15
1. Row 25s max calories
2. Echo bike 25s max calories
3. Rest

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Core EMOM6
1. 20s hollow hold
2. 20s russian twists
3. 30s sigle leg V-ups

Shoulder/Arm
Warm Up
Crossover Symmetry Protocol
Superset1
4 Sets
A1., Shoulder Press
10 (Same weight all sets)
A2., Bent over Rear delt raise
12
Superset 2
4 Sets
B1., Single Arm Dumbbell Press
12/12
B2., Plate front raise
12
Triset
4 Sets with dumbbells
C1., Biceps Curls 1 minutes
C2., Lateral Raise 1 minutes
C3., Triceps Extension w band 1 minutes
1 minutes rest

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

For time:

120 wall-ball shots
120-cal. row

20-lb. ball, 10-ft. target / 14-lb. ball, 9-ft. target

Time cap: 15 min.

45-90min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
5 inch worm with push up
5+5 squat strech
10 db hang c&j
10 db goblet squats
10+10 half kneeling press

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 squat cleans

4 x 4

A: BTN push jerk + push jerk from rack 8x1+1, focus on technique, not weight

B: power clean + push jerk 2+1; 1+2 x5 set @75% of c&j max

AMRAP 30
YGIG/Round

15m Walking lunge 2x22,5/15 kg
10 Box Jumps
8 Pull-ups
6 Burpees