• @50% of 1RM BS
• rest 2min

3 x 5 Sumodeadlift

5 kierrosta:

10m kaikkia

-Hyljekävely
-Valakyykkykävely
-10 sek + 10 sek hollowpito pallon kanssa
-10 askellusta pallolle käsillä

5 Rounds:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)

KILOS – 70/48

3 Rounds for Time:
800m Run
25 Pull-Ups
25 Overhead Squats 75/55

Scale the Pull-Ups to Jumping Pull-Ups as needed and the load on the barbell to be able to do the reps in 1-2 sets.

3 rounds laatua

6 tiukka c2b
6 1-jalan c &j kahvakuulalla
6 1-käden valakyykkyä kahvakuulalla, vuorokäsin
6 dippiä

Jerk: 6 x 3 @75% of 1RM, every 90s.
– Or use a moderate weight
– Reset one each rep

Back squat 5x5 tempo 31X1

3-5 rounds here

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down = 1)

2 rounds for time of:

18-14-10cal AB
9-7-5 Sandbag OTS 60/40kg

Rest 5min

18-14-10cal Ski
15-13-11 KBS 32/24kg

Rest 5min

18-14-10cal Row
21-19-17 STOH 40/30kg