4 sets of 5 Deadlifts
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @75%

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
10 Burpees over the rower
+
@ workout pace
10/7 (cal) Row
5 Burpees over the rower
10/7 (cal) Air bike
5 Burpees over the rower
10/7 (cal) SkiErg
5 Burpees over the rower

3x2 Back Squat at 85%
2x2 90%
1x2 95%

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch

A) 10min rowing technique

B) 7 x 1min on / 1min off
fast, try to keep same pace throughout intervals

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
4-6 Jefferson curls
8 Handstand shoulder shrugs
8 V-ups
8 Burpees
+
Chest-to-bar pull-up drills
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a straddle v-up snaps
5-8 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for KB clean and jerks and farmer carries
* Practice few sets of other movements as you build up
+
@ workout weight
4 KB clean and jerks
2 Wall walks
20m Farmer’s carry
4 Burpee get overs
4-8 Chest-to-bar pull ups
10 GHD sit-ups

REST DAY

DIRTHY THIRTY
30 min amrap

5 x punnerrus
5 x tempaus oikealla
5 x tempaus vasemmalle
5 x thruster oikealle
5 x thruster vasemmalla
5 x burpee

Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15