3 rounds of:
6 slow Ring rows
12 heavy KB deadlifts
20 alternating DB snatches
40s (weighted) Plank hold
Rest

3-5 rounds NOT for time (a.k.a
for quality):

800m Run
12 C2B
10m D-Ball/Sandbag/Yoke Carry
12 Single Arm DB Jerk (6+6)
10m D-Ball/Sandbag/Yoke Carry
12 TTB

Overall RPE 3-4, go by feel and
rest as wanted.
Target: move with good form
and try to do sets unbroken or
with the rep scheme that
challenges your fitness level.

Loadings:
Rxd: 30/22,5kg
Masters: 22,5/15kg
Tailored: 20/12,5kg

Tailoring Options:
Run→ Row 1000m
D-Ball/Sandbag/Yoke→ Banded
Barbell Walk
DB Jerk→ decrease loading
TTB→ Hanging Knee Raise

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
5 push up to downdog pose
10 wall squats
5 barbell OHS with 3 sec pause

then start to work with OHS and Bench Press.

Supinated Band Pull-Apart: 4 x 15-20. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- 3-Way Banded Shoulder/Lat Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Glute Bridge: 3 x 8-10. Rest 60s.
- 2 count at top of each rep
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 9

20 Wallball Shots 20/14p
10 Hang Dumbbell Snatch 22,5/15kg. Alternating
5 Box Jumps 24"/20"

Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.