Tabata 8rounds 20on/10off
Alternate exercise
DB biceps curls
Banded triceps extensions
Situps

3 rounds
45sec SL Hip thrust RL
45sec SL Hip thrust LL
45sec DB Biceps curls
45sec Banded Monster walk
45sec Gun Walk
Add weight on hip thrust as you see fit

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(20)
5 hand release burpee w/ 3 second acsent
20 alternating sit up
5 kettlebell swings
20 plyo jumps

Finisher
30 kneeling crunch
1:00 butterfly stretch

Front squat 1 RM, then sets @ 80%, 60% (choose reps)

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

Warm up, 8-10min
60s jump rope/row/ski/bike
5 inch worm + push-up
10 OHS (keppi)
20s hollow rocks
20s arch rocks
A) STRICT HSPUS:
EMOM 8min:
1) 1min max reps strict hspu (minus 2-3 reps)
2) 30s plank hold
tavoite saada tehtyä väh. 10 toistoa per kierros, eli skaalaa tarvittaessa. Toistoja ei tarvitse tehdä putkeen, vaan voit pätkiä lyhyiksikin sarjoiksi.
**B) METCON:
3 Rounds, for time:*
15 push-ups
20 air squats
20 burpees
3 wall climbs

Deadlift 4 RM, then 3x4 @ 90%

Hang Squat clean 3 RM

Alternate B1 / B2

B1. Seated DB press* – 3 x 8-10 @ RPE 7 (3 RIR), Rest 1:00 before B2
B2. Single arm DB row– 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before B1

• Note this is seated on a bench (NOT floor like on a Z-press).

Drive in 500m bike erg
3 rounds:
15 air squat
12 ring row
9 burpee
Drive out 500m bike erg