2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups

For time

• 10 strict chest-to-bar pull-ups
• 20 hand-release push-ups
• 30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

1: 9 cal row
2: 6 strict chin-ups
3: 6+6 single arm DB push presses
4: 15 abmat sit-ups
5: 0:45 max reps shuttle runs (1 rep=10m)
6: rest

Bodybuilding

A) Barbell Bent Over Row
E3MOM X6

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

B) Wide Grip Pull Up

• 3x Max reps (1-2 RIR) *rest 2min between

C) Strict press BB or DB

• 3x10 *Rest 2min between

D) DB Hammer Curl

• 3-4x 15/15

E) DB Bench Press

• 3-4x 12

*rest 2-3min between

4 rounds for time:
300m Run or Row
15 OH squats (20/15 kg)

Sumo good morning 3 x 15

Tempo deadlift (Slow down, fast up) 3x8 reps

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build-up to fast pace
1:00 Row @ easy and relaxed

OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :45 Lat/Prayer Stretch on Box
MIN 2 - 10/10 SA KB Upright Rows
MIN 3 - :45 Rebound Pose