OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-

3 rounds:
10 Push up
10 V-ups
10 Ring row
10 Shoulder taps
-rest 1-2 min between rounds-

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

2-3 min light row
1+1 min forearm smash with barbell
1+1 min forearm streching
1-2 min banded bully strech R/L
1+1 min hamstring strech

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.+

Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.

Deadlift

3 x 3 x 70% Deadstop
3 x 3 x 75% TnG

Resisted Nasal Breathing: 15 breaths.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Barbell: 135/95
Kilos: 61/43

Hang clean + clean 3-5x 1+1

Weight 70-90%

This is for technique. The less you have weight, the more sets you can do.