lepoa

-Käsilläseisonta
-Pystypunnerrus

Pystypunnerrus, 3 x 5

12-9-7-5

-Tempaus kyykkyyn
-Boxihyppy

Joka kierroksella tempauspaino nousee, esim. 10-15-20-25

4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

Deadlift 4x12 reps

3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sled pulling.

Power Clean 5x5 reps

Minibarbara
5 kierrosta

5 rengassoutua
10 punnerrusta
15 kyykkyä
20 vatsaa
1 min lepo

“Fran”
21-15-9 Reps For Time
Thrusters
Pull-Ups