B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

WT
3x Reverse Banded Back Squat
100 Banded Hamstring Curl
*30 sec Plank every 10

Tabata Plank & Hallow Rock (2rounds)

BC
Tabata Legs - 3 Rounds

Traveling Lunge Squats
3 Point Stutter Squats
Boxer squat
Downward Dog with Leg Raises
Straight Leg Deadlift
Squat + Calf Raises
Crossover Lunges
Plank

3 x maksimitoitot rengasdipissä

REST DAY!

30 sec Handstand hold
15 sec transition
1 min max barbell lunges 40kg
15 sec transition
30 sec max cal row
2 min rest

Narrow grip bench press

WT
Legs & Core - 3 rounds of
3 Reverse Banded Back Squat
33 Banded Hamstring Curls with 33 sec plank hold
3 Weighted K2C
33 K2C

BC
Tabata Legs & Core - 3 Rounds
Round 1
Lunges
Box Squat
Round 2
Plank
Hallow Rock
Round 3
Step Ups
Side Lunges

A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

B) mobility 10 min oman valinnan mukaan

Strength
5-3-1+
Chin Up
OHS

EoMOM x 14
Swiss Curl - 3-6-9-12-15-18-21
Medball Clean - 3-6-9-12-15-18-21

Metcon
3 Rounds:
100 x Jump Rope Singles
20 x Ab Mat Sit-Ups with Weight
10 x OHS
5 x Ring Rows

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FemFit

20 AMRAP

5 Back Squat 225 / 155
Then
2 rounds of Cindy
5 pull ups
10 push ups
15 air squats