Maastaveto korokkeelta max1 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 2 työntöä

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

• Worlds Greatest Stretch x 10 reps each side
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bulgarian Split Squat

• 4 × 8 / leg
• Slow

Complete as many rounds as possible in 10 minutes of

• 25 squats
• 50-ft. handstand walk

A .
SPALLE (selezionare dei pesi medi per esercizio)
RND 1
90" REST TRA GLI ESERCIZI

1 Dumbbell Lateral Shoulder Raise 50
2 Strict Overhead Barbell Press 25
3 Front Side Alternating Dumbbell Shoulder Raise 25 per lato
4 Strict Overhead Barbell Press 25
5 Rear Delt Raises 50
6 Strict Overhead Barbell Press 25
7 Dumbbell Lateral Shoulder Raise 20
POI
Front Side Alternating
Dumbbell Shoulder Raise 20 per lato
POI
Rear Delt Raises 20 rep

B.

4- 5 RND
Rest 1-3 ' tra i RND

1 Kettlebell Shrugs/Dumbbell Shrugs 25 PESO: MEDIO
2 Single, Single, Double, Overhead Dumbbell Shoulder Press
6-8 SEQUENZE PESO: LEGGERO/MEDIO
3 Single Arm Alternating Lateral Shoulder Raise con Top Hold 5-6 per lato PESO: MEDIO
4 Kneeling Forward Step Lateral Raise Flow 10 step (5/5) lateral raise
POI
5 rep lateral raise senza pausa restando in ginocchio PESO: AUMENATRE A SET

GIORNO 2

BICIPITI
5 RND
REST 1-3'
1 Bottom Half Alternating Biceps Curls with Hold 10 per lato PESO: MEDIO/ALTO
2 Alternating Hammer Curl 5-6 per lato PESO: MEDIO/ALTO
3 Top Half Goblet Curl 10-12 PESO: MEDIO/ALTO

CORE
4 RND
1 Superman Plank Ball Touch 20 PESO: BW
2 Superman Low Back Extension 20 PESO: BW

5RND

Alternating Single Arm Band Curl 5 per lato PESO: ALTO

CORE
5 RND
BODYWEIGHT SKULL CRUSHER WITH ALTERNATING GLUTE RAISE 10 per gamba
PESO: CORPOREO

GIORNO 3
CHEST

A.
6X5
BENCH PRESS BB

B.
4-5 RND
Rest 1-3' per RND
1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE
2 Decline Bench Push-Up 8 PERSO: BW
3 Single, Single, Double Dumbbell Fly 8 sequenze PESO: A SALIRE

C.
4 RND
REST 1-3'
1 Forearm Plank Pushup with
Single Arm Alternating Row 5 per lato PESO: BW
2 Alternating Drop Step Band Rotation 10 PESO: ELASTICO PESANTE
3 Single Arm Band Chest and Core Fly
10-12 per Lato PESO: ELASTICO PESANTE

Huoltavia toimenpiteitä. Yläselkä...

Warmup:
1000m row
250 easy
250 sprint
repeat

Strength:
Deadlift - used 230 as max
45%x5 - 110
75%x5 - 175
85%x5 - 195
90%x3 - 210
90%x3 - 215

WOD:
21-15-9
Deadlift (65% of max = 150)
HSPU (pike on box
7:40

4 Rounds
5 burpee pull-ups
BB complex: 1 deadlift, 2 HPC, 2 front squats, 2 push press, 2 back squat
-then-
3 rounds
6 weighted crunches, 3 Turkish get ups, 6 plank push-ups

M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round