3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

4 Rounds

45 seconds work, 15 second rest.

• KB walk 2x24/16 kg ( KB Over head walk until failure -> KB Front rack walk until failure -> Farmers carry remaining time)
• Tyre flip -> Tyre jump -> Tyre Burpee
• KB box step overs 2x16/12 kg
• Row
• Mace Press (Floor press with sledge hammer + 10/5 kg)
• V-Ups + Knee hugs

2 Minute rest between rounds

5 Front Squat (bar from the ground) +
4 Walking Lunge (2+2) +
4 Front Squat +
4 WL +
3 Front Squat

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Dumbbell Side Plank/side
rest 60sec

Muscleup-voimaa

3 x

1. 6 x Kippi tangolla suorin käsin mahd ylös
2. Vaakarengassoutu max reps
3. 3 x tempodippi (hitaasti alas)

6 kierrosta

9 rengassoutua
6 etunojapunnerrusta
3 PEP

Leppee

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

Aikaa vastaan

21-15-9
Käsipainotempaus
Boxin ylitys

E3MOM 6 (18min)
Back Squat
10 – 10 – 8 – 8 – 6 – 6

EMOM 20
20x DB Lunge
(2x 15/22,5kg)
15x Push up
10x DB Thruster
(2x 15/22,5kg)
15x Burpee
20x Sit up