4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Good “bad” Friday
Wod 1:
6 mins to build to a heavy complex of
1 clean + 1 hang clean + 1 STOH
Rest 2 mins then 3 mins ME@80%
Score: weight + ME reps

Wod 2: 10 min window
1k run
Then 1 set ME back squat
you choose weight
Score: 1A-1k time 1B- weightxreps

Wod 3: Amanda (10 min T.C)
RXDA- 9-7-5
RMU
Squat snatch@60/40
RXDB- 5-3-1
RMU
Squat snatch@60/40
S1A- 9-7-5
Pull ups
Snatch@50/35
S1A- 9-7-5
Strict BPU/JPU
Snatch@40/30
Score:
time -minus 1 min (RXDA)
Time -minus 45 secs (RXDB
Time -minus 30 secs (S1A)
Time -minus 15 secs (S1B)

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Salilla yksityistilaisuus klo:16-19 (sali muuten suljettu!)

3 gigasets:
10 Deadbugs (1=1)
10 Forearm Side Plank Star Lifts L+R
20 Forearm Plank Hold March (keep your body level)(2=1)
- Rest as needed btw sets
- Dont rush! Focus on quality movement and core activation!

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Askelkyykkykävely 10x20m rx paino 15kg painot käsissä. Parin kanssa you go I go vuorotellen

8 min EMOM

Joka alkava min

Joka toisella 5 täydellistä kippiä
Joka toisella 5 yritystä seistä käsillä

1x3 70%
1x3 80%
1x3 85%
1x2 90%
1x1 95%
1x1 100%
1x1 105%

Tempaus kr 5x3, 50-60%