Duo-Tempo

•1000m Run
• 100 BP
•1000m Ski
• 100WB
• 1000m Run
• 100 Sandbag Lunges
• 1000m Row
• 100 SitUps

4x4min ON 3min OFF

A)
12 Mavea 40-50%
6 Bar facing burpeeta
12 Ilmakyykkyä

B)
12/9 Cal koneella
1-3 Seinäkävelyä
6+6 Rive riipusta kyykkyyn (KP/KK)

3 rounds
40 cal row
10 burpee box step up 2 x 12,5 kg

3 RFT (high quality)

10 Alt pistols
10 HSPU
10 KBS 32/24kg

TC 8min

Kipping pull-up / toes to bar technique

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Mobility

Back squat 1 RM, then sets @ 80%, 70%,60% (choose reps)

A) Main Strength

Bench press progression

In 5-7 sets:
Build up to a heavy 3 rep
Drop sets:
2x3@90% of heavy 3

B) Accessory Strength

15-12-9
Incline dumbbell bench press@moderate-heavy weights
- try to increase weight from set to set.
12-15 seated banded row after each set@blue/purple/green band

3 sets
10-15 banded chest fly@red/blue band
10-15 barbell upright rows@empty/light barbell

C) For quality
50 double dumbbell curl to press
* Complete 5 push ups for breaking the set.
* Choose a light-moderate weight you can complete about 10-15 reps with when fresh.

AF WEEK 15, Day 3

ACCESSORY:

1-2 superset, rest 1-3min between rounds

1) 7+7+7 Arnolds Biceps Curl
2) 7+7+7 Diamond Push-Up

Target: feel the Burn!

Shoulder press 3 RM, then max reps @ 80%

Power clean 1 RM