4 sets:
3 Pause Back Squats
1: @40%
2: @50%
3: @60%
4: @70%
- Rest 2min btw sets

Hang Power Snatch 6-5-4-3-2 reps

Card Deck 5.0
♥️ Devil`s press box over
♣️ Row/ ski 9/ 6 cal
♦️ Front rack stepping lunge
♠️ Plank hold 30 sec

Käsilläkävelyä, käsillä seisontaa ja huspu harjoittelua

Teininate 20min amrap:

2 Leuka
4 Huspu
8 Etuheilautus

 Tai

4 Leuka kuminauhalla
4 Dippi penkiltä
4 Huspu penkiltä
8 Etuheilautus

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

Long Cardio with Midline

90-120 minutes, Ergos @ HR Zone 1-2
Every 10 Minutes Of:

15 GHDSU
10 GHD Back Extension

ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

Run, Intervals

Warm Up 10 minutes

2 Minutes fast Pace
4 Minutes Jog

Repeat 6 rounds.

4 x Intervals ( 2 rounds )

In a 6-minute window
Run for distance

Rest 2-minutes

In a 6-minute window
Echo bike for calories

Rest 2-minutes

– Your aim is to be as consistent as you can (same distance/calories each time). How close can you get?

• Jos et juokse, souda metrejä.

Bench press 5 RM, then max reps @ 90%