5 R each exercise

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM

Sumo Deadlifts SUPERSET
10 x Body Row

Bench Press SUPERSET
10 x Dips

Front Squats SUPERSET
10 x Gymnastics Leg Curls

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body

Open Gym 1:00-2:00 hopefully some other coach will come to do the 17.4 so it can be open longer.

For time:
- 40-30-20-10 reps of.
-- DU.
-- Air squats.
-- Hollow rocks.
*** Time cap: 12 min.

Front squat
80 % x 4
87,5 x 3
95 % x 2

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dip 7-10 reps
Double DB Overhead Walking Lunge (light weight) 16 reps
GHD Sit Ups

Warm Up
2 Rounds
400m Run
6 Inch Worm Push Ups
12 Alternating Lunges
8 Supermans

Lift
Shoulder Press
2-2-2-2-2-2
Increase weight each set (6 sets)

Workout
3 Rounds For Time:
15 Deadlifts (bodyweight or 50% of 1RM)
15 Hand Release Push Ups
15 Strict Sit Ups (cross hands over shoulders)
15 Goblet Squats (50/35)

Tempaukset Dumbbeleiden päällä seisten.

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Back squat
5 x 3
By feel, built to a heavy triplet

Huom: jos olet rikki 17.4 jäljiltä niin anna armoa äläkä mene päätyyn asti