BACK: 3 rounds of:
5+5 single arm Ring rows
10 Arch rocks
10+10 single arm KB swings
20 KB deadlifts
Rest

Strength (push-pull - hypertrophy focus)

A) 4 working sets
Barbell bench press
12-10-8-6 reps (moderate to heavy, add weight each set)
3/3 mixed grip pull ups after each set

B) 4 working sets
8-10 chest supported dumbbell row
16-20 alternating kettlebell press

C) 3 sets
10-12 dumbbell spider curls
15-20 banded tricep push downs
10-12 lean away dumbbell lateral raises/side

Bike

For time

10k

1-3 skin the cat
20-30s handstand hold
10 strict knee raises
5+5 single leg db snatch

Handstand / HSPU / Handstand walk technique

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Mobility

Card Deck 5.0
♥️ Devil`s press box over
♣️ Row/ ski 9/ 6 cal
♦️ Front rack stepping lunge
♠️ Plank hold 30 sec

LÄMMITTELY
Teema: Lantio
Aktivaatio - venytys
- Lonkan sisä- ja ulkokierrot
- Lonkan ojennus ja koukistus

Hallinta/voima
- Yhdellä jalalla lantionhallinta
- Core + lantio

KIERTOHARJOITUS
40-60s./liike
1. Lastausliike kp/kk
2. Yhden jalan mave (kuminauha+kk)
3. Renkailla askellus taakse
4. Rengassoutu
5. AKK + lankussa olkapääkosketukset

For time

• 400-meter run
• Max knees-to-elbows
• Rest 2 minutes between sets.

1-2x1x[1+1]@80%, sn-%, rest 2min