A,
For quality
800m jog
30 medball clean @9/6kg
20 push up
10 T2b
800m jog
30 wall squats
20 plank shoulder taps
10/10 split stance goblet good mornings@24/16kg
800m jog
30 walking lunges
20 strict pull ups
10 goblet kang squats @24/16kg

B,
10 mins foam rolling

Wide grip Pullup 5x5 reps

3 x

8+8 kulmasoutu kahvakuulalla
8 istuen pystypunnerrus
8 tiukka toes to bar

Day 1 (Developing Muscular Endurance and Repetition Strength)
Two rounds through the entire series:

• Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
  Rest 2 minutes

• Medium-grip pull-up MAX REPS (same)
  Rest 2 minutes

• Medium-grip chin-up MAX REPS (same)
  Rest 2 minutes

-Narrow-grip chin-up MAX REPS (same)

Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

• 3x 5 reps of chest to bar chin-up with a six-second negative
  Rest 2 minutes between sets

• 2x max-rep pull-up with five-secong negative
  Rest 2 minutes

• 2x chin-up max hold 30 seconds or more

IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees

10 minuuttia laadukasta lämppätreeniä

2 wall climb
10 good morning
10 goblet squats
20 jumping jacks
20 alternating v ups

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A,
2 Sumo Deadlifts, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.

B,
3 rounds for quality of:
Reverse Sled Drag, pick load 30m
Wall Sit, 30 secs
Rest 1:30

C,
2 Bench Press, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM and focus on speed.

D,
3 rounds for quality of:
Hand Over Hand Sled Pull, pick load 15m
Freestanding Handstand Hold, 20 secs
Rest 1:30

E,
For quality:
Banded Plank Hold, 3x 45 secs
3x10 L/10 R Crossbody Dumbbell Deadlifts, pick load

AMRAP 20min
100m row
10 ground to overhead @30/25
10 wall balls shots

NEVER GIVE UP

3 Round not for time of:
Double KB Floor Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR
Double KB Row 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare 10 reps unbroken)
Assault Bike 1:00 @ 70-80% MHR

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders