SET A I 4 rounds
6+6 DKB fr bulgarian split squat
10 medball hamstring curl

SET B I 3 rounds
6-8 BB romanian deadlift
10-15 KB side bent
8+8 half kneeling banded rotation

9 x 30s on / 10s off:
1) leg lift + reach
2) heel taps
3) inchworm plank hold

REST.

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less

5 strict ring dips / 10 bench dips + 8 dumbell push-ups

Go every 3:00

AF WEEK 5, Day 1

CONDITIONING/ACTIVE RECOVERY:

E150sec for 3 rounds:
1) 30-60sec Hang + Row
2) 10+10 single leg KB Switch + Echo
3) 10 KB Halo + Ski
4) 5-10 Cossack Squat + Bike

Overall RPE 2-3
This one is to mobilize you and make you feel fresh. Use
light/moderate loading and move well. Use the machines you
have.

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Goblet squats
+
2 Rounds
3 Jefferson curls
5 Front squats
8 Plank shoulder taps
+
Build to workout weight for clean and jerk and front squats
* Few short sets/reps of other movements between sets
+
@ workout weight
10 (cal) Row
5 Burpees over the rower
2 Clean and jerks
10 (cal) BikeErg
3 Front squats
3 Wall walks

ENGINE

40min (45s on/15s off) EMOM

1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 10-15 Kipping Pull Up
4: Rest

5: Ski (VK)
6: Amrap: Power Snatch
7: 10-15 T2B
8: Rest

Barbell @40kg

4-4-3-3-3@70-85%, bs-%

Go every 3:00

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

---

Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Romanialainen maastaveto,
3 x 8 @ 50-60%

---

BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

60m sukkulajuoksu
40m kelkka
60m sukkulajuoksu
100 sit up
60 m sukkulajuoksu
40 m walk lunge
60m sukkulajuoksu
40m burpee
60m sukkulajuoksu
100 wall ball