Tee vuorotellen rengassoudun kanssa.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For quality:

Squat clean: 5x3
P.S.: Don't rest the bar before the 3rd rep.

Enjoy the summer! :) If the weather changes! :D

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations

then:

EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans

RestDay!

Shoulder press
5-5-5-5-5

For time:

Bike 3000 meters
Kettlebell swings x75 (1.5 pood)
Row 1000 meters
Wall ball shots x60 (9kg)
Run 800 meters
45 Pull-ups

DB seated box jump

4 x 3, go every 1:30-2:00

• You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height) – Use DBs no heavier than 5-10% BW in each hand

-2min rest
-build to heavy