Shoulder press
5-5-5-5-5

Hierontaa yläkropalle.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

Every 3 min x 12 sets:
A. 30/25 cal row or bike
B. 25 med ball cleans 9/6 kg
C. 20 burpees to target

Rotate stations for total 4 sets per each.

:) :) :)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf Foam Roll
16 Banded W's
16 Arm Haulers
Rest as Needed b/t Sets

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Foam Roll Lats
MIN 2 - :45 Roll Pecs
MIN 3 - :45 Rebound Pose