Superkids ja ninjat

death by pull up:

Joka alkava min:
min 1. 1 leuka
min 2. 2 leukaa
min 3. 3 leukaa...

20 min ajan. Jos ei saa enää leukoja, alkavat toistot uudelleen 1stä.

Pendlay and front squats

3-2-1-3-2-1+

Rest 2min between sets. Last set is AMRAP set.

For Time:
- 500 DU Or 1000 Sigles
- Every time you break do 10 burpees

Strict Pull Up Skill Work

OHS #45
5-5-5-5-5

Front Squats #45
5-5-5-5-5

Tabatta sets (8sets of 20sec work:10sec rest)
*do all 8 sets at one exercise before moving on to the next.
65mm battle rope waves
Ab rollouts
Sandbag squats
Push ups

100 leukaa aikaa vastaan

Skaalaa kumpparileuaksi.

Maastaveto tempausotteella suorin jaloin

3 x 5, sopiva paino

1.5 Miles

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

5x1 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

NO MAXING OUT!
Rest enough between sets.
Use weightplates under heels.
Lift from rack.