For calories

10x 20sec sprint/40sec rest

• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

“Shoulder Pads”

Ladder for 10 Minutes:

3 Strict Presses 35/25 - 10 d ball 60/40

6 Strict Presses, 10 d ball

9 Strict Presses 10 d ball

add + 3 reps Strict Press every rnds

5 x 5 @ appr 80%

Row
Super burpee Thruster
Mountain climber box jump

OH Lunges DU
Push-up v-ups
Joku kolmas vielä

4 Push Jerks + 3 Push Press + 2 Shoulder Press

Build to a Heavy set of 4+3+2 of this complex in 6-8 sets. Rest 2:00.
Option: 6 x 4 Shoulder Press.

-Parin kanssa tee yhteensä 40 raakaa rinnallevetoa riipusta (hang power clean) (15-30kg)

-> raaka = ei mennä kyykkyyn asti
-> riipusta = tanko ei lähde maasta vaan yleensä polven yläpuolelta ellei toisin ole määritelty (esim. riipusta polven alapuolelta).

Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener

5 x
20 knee raises
20 shoulder press

20 HSPU
20 Deadlift 70kg
20 Sit Ups
20 Kettlebell Swing 32kg