3 sets
8 Landmine Single Leg RDL
20 Banded Hip Thrusts
30sec Arrested Superman

Build to a Heavy Set of 2 in 20min

Establish your 1 RM for Bench Press

3-4 rds: (Super sets)
6-8 Strict Pull up/C2B (UB)
10+10 One hand Push press (w/ db)
15-30s. Ring dip hold (up position)
Rest 90s.

And then...

2 rds: (super sets.)
15-20 Hollow rocks
7-10 V-sit ups
15-20 Sit ups
Rest as needed...

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

2-3 Rounds @ 2-3 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

haarahyppyi enimmäksee, ja katsellaa kans kavereita silmiin paljon

“Karen”
150 reps for time of:
MB Wall Ball (9/6Kg)

3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

Find your 2 rep technical max in 15min.

Re grip is allowed.