strength

Bench press
10 sets of 5 reps
Use same weight accross sets. First set should be RPE 6/7. If you have a 1RM or theoretical 1RM use 60%.

accessory

5 sets of
8 DB bench press
8/8 single arm DB rows
60 sec rest between supersets
load should be 90% by last set

workout

AMRAP 10mins
5 tempo ring push ups
5/5 KB snatch
5/5 KB clean
10 tempo lemon squeezers

pump

100 banded pull aparts in as few sets as possible

WU
6min. walk ja run vuoro-
tellen
+
2rds
8x KB/DB thruster
8x sumo KB/DB DL

Lämmittely ja mobility

Maastaveto 4 x 8

5 kierrosta aikaa vastaan:
5+5 kp/kk tempaus
5 boxihyppy

Loppuvenyttelyt

EILINEN

tai

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

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

RestDay!

• Active Straight Leg Raises x 10 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bent Over Neutral Grip Shoulder Fly: 4 x 12-15. Rest 60s.
- use small weight plates for this.
+
5-10mins easy bike/row/walk
+
- Lizard Pose
- Scorpion Stretch
- 5 Parasympathetic Breaths each position (6s inhale + 1s hold + 6s exhale + 1s hold)

25-20-15
DB Hammer Curls
Banded Curls
Rest as needed.
+
- Rockback Adductor Stretch x 60s each
- Scorpion Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

Partner workout!
10:00 AMRAP
20 Calorie Row
20 G2OH with a plate @20/15kg
20 V-ups

Rest 2:00

10:00 AMRAP
20 Calorie Bike/Ski/Stairs x 1
20 Plate Walking OH Lunges
20 Hollow Rocks

• Goal: Challenging effort
• Split the work with your partner how you wish.

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band