Pistol squat progressio

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

• 4 Round of:
Parallettes L-Sit max time hold
GHD Hip Exstensions 20 reps
Handstand Walk 25 m

AMRAP 12 minutes
KB swing- reps (rx 32/24kg)
Single KB thruster- 5reps/side (rx 24/16kg)
DU/SU- 30/60-reps

12 min EMOM

Joka alkava min 1 rive, lisää painoa joka kierros. Koita saada 1 RM

Lämmittelly:
3x 3 x rive taskuilta + 3 x rive polven päältä + 3 x rive maasta

KB Shoulder Press
5x8+ 10 s Overhead Hold

Set Every 2,5 min

Hill Sprints
6 Sprints, Every 2,5 min
All Out Effort!

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

• 3x20-40 GHD sit up
• 3x20-30 GHD back extension
• 90s. Hollow rock / Hoover / L-sit

For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups