SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump

1) 3-4 kierrosta/ ~10min:
10 kulmasoutu @tanko
10+10 yhdenjalan maastaveto @kb/db
:20/ puoli, kylkilankku

2) amrap20:
8 rengassoutu
10 burpee kiekonnosto
12m ask.kävely kiekko suorilla käsillä
14 vuorojaloin marssi, kiekko suorilla käsillä
-1:00 lepo-

EMOM 8
1. Dumbbell floor press 8-12
2. Barbell bent over row 8-12

Open 26.2

AF WEEK 17, Day 3

Finisher:
10-1 with a pair of light

DB Biceps Curl Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

10+10 windmills

10 plate pull-overs

10 plate ohs

2+2 turkish get ups

3:00 ergo

20 seated leg raises over kb

10 strict hanging leg raises

10 jefferson curls

10+10 pigeon rocks

8+8 flamingo stretches

3:00 ergo

6x kompleksi
2 nivusilta kyykkyyn 1 polven yltä kyykkyyn

Paino V2

Zone 1: Run

Zone 2: Renegade Row with jacks

Zone 3: Row

Zone 4: Squat jump ( use SB/KB optional)

Zone 5: Ski

Zone 6: Burpee Chest to floor

Zone 7: Airbike or plate thruster (Do 2 and 2)

• Effort needs to be 120%
• Work 20s / Rest 40s
• 4 rounds
• 1min rest between rounds
• 2min rest between round 3&4

3x 5+5 V3

Squat snatch

Barbell prep

2-3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Snatch balances
3 Hang squat snatches