Kulkulätkällä omatoimitreenaaminen onnistuu.

7x
- 2hang power clean + hang squat clean
*from the blocks
*2min rest

4 rounds for quality

10 x squat
200m run
15 cal assaultbike
20 x abmat

800m jog/row
20 L-Sit Ups with plate
20 alt db snatch
20 front rack lunges with empty barbell
800m jog/row
0:45 ring plank hold
10 burpees

EMOM’16
1. 8-12 strict pull ups
2. 5-8 strict hspu
3. 5 paused bench press
4. Rest

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

5 rounds

Max reps strict pull ups

Max reps HSPU

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest

Lantio

For time

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run