строгий кор 8 серий
таббатой чередовать холлоу и арк позиции
20:10 ( 4 минуты)

Light Cardio 45-60 minutes

4 rounds
rest as needed, ahafa
6 1 arm ring row e/s
10 alt. db z press
12 toes on plate RDL

1) takakyykky 8x4x80%+2,5kg
2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
2 min lepo
2b) polvet rintaan hyppy + sprintti 3x (6+10m)
2 min lepo
2c) takareiden koukistus maaten 3x6
Keskity nopeuteen

Rest Day
Take this day for relaxing and for doing something else that training.
Spend time with the people who mean something to you and be the best version of yourself.

5-10min Row/Bike/Ski/Run
3-4 rounds:
10 Banded face pull
10 Banded good morning
10 Banded press

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Banded shoulder flow

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Skull crusher, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal

RestDay!