EMOM 18
1. 5+5 one arm KB thruster
2. x burpee
3. x box jump
→ start with 6-9 reps on burpees and box jumps, add one rep each round.

6 x (4+4)

Go every 2:30

3 rounds:
10 ring row/pull up
10 V-up

3 rounds:
10+10 one arm KB push press
10 push up

Penkki 5x5x60%
-stoppi noin 5cm ennen rintaa, älä laske tankoa rintaan missään vaiheessa

Vipunostot maaten 3x20

Vipunostot taakse 3x20

Lankkusoutu kumpparilla 3x15 / puoli

Etuheilautus 1x50
-haasta itsesi prkl!!

3 rounds for max reps of

• 1 minute of GHD sit-ups
• 1 minute of walking lunges
• 1 minute of bar muscle-ups

RestDay!

Back Squat
7reps @72,5-77,5%
5reps @77,5-82,5%
5reps @82,5-85%
3reps @85-87,5%

Tri-Set
3 rounds

Pistol Squat x 6-8 each
Rest 60s
Good Morning x 6-8 (light and focus on range of motion)
Rest 60s
Band Lat Pull-Down x 20-25
Rest 60s

• Scale pistols: weighted, normal, post-assisted, pistol to box.
• Progress from last week in quality or load

3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

*Repeat from 7.1.22 

15 mins (45s. ON 15s. OFF)
1. cal row/bike
2. one arm devil's press (alternating)
3. box step ups (with DB)