EMOM 20

25m Swim

Maastaveto 5 x 5

Pressi
3x5@15% kevyempi kuin viime viikolla

Rive+työntö
2+1@70%
2+1@75%
2+1@80%
kahdesti läpi

Työntöveto

3x3@90%

Varpaat tankoon

3x20

EMOM 10

1 minute : 25m Kick
2 minute : 25m Pull

Body Armor
3 “Giant Sets”:
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Clean and 2 x front squat 8 x 2 (60 % -->)

-Käsilläseisonta:
*kärrynpyörät, yhden käden kärrynpyörät, kuperkeikat eteen ja taakse, aasinpotkuja kässäriin, PEP, käsilläseisonta seinää vasten.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

Full body mobility and core workout!