A)
Wide Stance Box Squat
6 x 3 3s down @65% every 60s.
- Stay strict on the tempo, count for your partner and keep them honest.

B)
Wall Supported Single Leg RDL
4 x 6 each. Rest 90s

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

3 Rounds:
40 m Shuttle run
8 Med ball cleans (squat)

---

5-10 minutes of “barbell
yoga”
-with a barbell do 5-10min of
continuous movement
-squats, lunges, presses,
side bends, deadlifts, etc..
-use your imagination, don’t
only do conventional
movements

WU
6min. walk ja run vuoro-
tellen
+
2rds
8x KB/DB thruster
8x sumo KB/DB DL

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

Army PT, new semester
3 sets of
-30 air squats
-25 deadlift with 30 lb dumbbells
-20 toe to dumbbell
-15 burpee’s with plate jump
-200 meter run

Felt okay, did it for speed
Running and deadlifts were the harder parts

1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Viimeinen vko progressiota.
• Yritä saada 1 cal lisää jokaiseen laitteeseen (viime viikkoiseen).

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

15min “Heavy Cindy”
5 weighted Pullups
10 Pushups (plate on back)
15 Squats (with a plate)

3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load