Shoulders/Arms

Warm Up
Crossover Symmetry Protocol

Superset #1 - 4 Sets
A1 Shoulder Press - 8 (Same weight all sets)
A2 Bent over Rear delt raise - 12

Superset #2 - 4 Sets
B1 Single Arm Dumbbell Press - 10/10
B2 Plate Bus Driver - :30 mp

Triset -3 Sets with dumbbells
C1 Biceps Curls - 1 minutes
C2 Lateral Raise - 1 minutes
C3 Triceps Extension w band - 1 minutes
C4 1 minutes rest

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

3 rounds
100cal bike
10 shuttle run ≈15m

A: Dips 3xMax
B: Pull ups 3xMax
C1: SA Log press 3set
C2: supine body weight rows 3set

10 rounds for time

-15 wb 6kg/9kg
-8/10cal airbike

Päällä seisontaa ja muscle up treeniä!
Mukavaa oli

Back squat 3x1

Until 200/150/120 calories is completed:
20/15 cal bike or 15/12 cal row
8 push ups
15 KB swings 24/16 kg
10 sit ups

40 min time cap.

For time:
40-30-20-10 reps of:
- Cal AB
- Box Step Ups

——— Rest 3-5min ———

5 rounds:
15 cal Ski
15 Dips
15 Barbell Bicep Curls (choose weight)

Straight into:

100 Walking Lunges

Weighted chin up 1x3, 1x2, 1x4