EMOM x 16:00
Minute 1: 50s Up downs
Minute 2: 40s Glute Hip Thrust
Minute 3: 30s Flutter Kicks
Minute 4: 20s Jump Squats

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min

5 Rounds For Time:
400 Meter Run
30 Double Unders
- Rest 1 Minute -
500/400 Meter Row
30 Double Unders
- Rest 1 Minute -

A,
Bench Press 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
Barbell Row 8-8-8, using heaviest weight per set

C,
In 5 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs, 60/50cm
-- then --
In 5 mins do:
Run, 600 m
max reps in remaining time Push Press, @61/43kg
-- then --
In 5 mins do:
Run, 600 m
max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

Goal:
Have 1:30-2 mins to work on the max effort sections.

D,
3 rounds for quality of:
10 L/10 R Plate Wraps, pick load
Band Mount Plank Hold, 20 secs
10 ATYTs, pick load
Wall Plank, 20 secs

Complete 2-3 rounds.

WU
3rds
10x air squat
10x plank shoulder tap
5x up down + push up
+
2rds
6x goblet squat
3+3 push press

EMOM36
1. 6-8 Cal Pyörä
2. 8-12 Punnerrus
3. Kelkka
4. 12-16 Käsipainotempaus vuorokäsin
5. Soutu
6. Lepo

Liikeparina yhden jalan kyykyn kanssa.

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

ISO/COR(30)
Complete 6 giant sets of the following:
6 bicep curls
12 sit ups
6 tricep kickbacks
12 bicycles
6 reverse flys
12 alternating sit ups
6 push ups
12 russian twist
6 upright rows or 3 strict pull ups
Giant set-complete each movement back to back. Rest as needed between sets.

Finisher
:30 side plank per side
1:00 chest opener

3-4 rounds:
1min Row
1min AB
1min Row
1min Rest

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3