DL build up to heavy 5rep of today
+
4 round Amrap
1min: Alternating FC step ups
30sec rest
1min: KB swings
30sec rest
1min: DB renegade rows (L+R=1rep)
30sec rest

3 Sets For Calories:
3:00 Moderate
1:30 Moderate-Fast
0:45 Fast
0:15 Sprint  

Rest 1:30 After Each Work Interval.

WARM UP
10 Min cardio warm up.

STRENGTH/SKILL
Friday pumpin !

EMOM 35min

1. 10 bicep curls
2. 20 glute bridges
3. 15 Delt fliys ( change front - side - rear delt flys)
4. 20 calf raises
5. 20 floor press

Yea baby....!

COOL DOWN
10 min calm relaxed breathing. Lie flat on back. then stretch calfs and biceps and chest. foam roll whole body.

WU
2rds
10x air squat
10x KB/DB swing
5x burpee
10x lunge

Blya Dima takoi loh

A.) Etukyykky
2×8 @64% 1rm
B.) Etukyykky +Työntö saksaamalla
5×2+1 @65% Rinnallevedon 1rm
C.) Vauhti Työntö ( push press)
2×8 @64% Työnön 1rm
D.) Selän ojennus ghd:eellä tai boksilla/lattialla
3×20

WARM UP

15-20 jog or bike ride. get really warm

STRENGTH/SKILL
16 rounds
20 second on 10 second rest

Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

4x 20 sit ups
between sets 60 sec wall sit.

WORKOUT

5min amrap
10 push ups
30 jumping jacks
20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

Rest 2min

5min amrap
10 burpees
20 lunges use weight
30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

COOL DOWN
5-10 min calm breathing and stretching.

PART 1: DOUBLE DUMBBELL PUSH JERKS
5 Sets of 3 Double Dumbbell Push Jerks

PART 2: “SQUARE UP”
4 Rounds For Time:
400 Meter Run
8 Double Dumbbell Shoulder to Overhead
16 Squat Jump Over Dumbbell

WARM UP
10 min jogging, bikeing, single unders or double unders, any cardio
2 rounds
20 crab reach
20 squat rotations
20 pass overs (use any stick or rotate your shoulders in all direactions to warm them up)

STRENGTH/SKILL

5x 10-15/ per arm single arm floor press
after every set hold 1min plank.
Use as heavy weights as possible. Lift hips from floor as in picture.

WORKOUT

Emom20min
1. Jumping squats
2. 20 russian twists
3. Scissor kicks
4. 30 sec handstand hold. ( feet on chair to scale)

COOL DOWN

10 min calm breathing and foam rolling whole body.