Ykkösiä

• 2000 m of:
Row @ max effort

Arms Strenght

5 Sets for 10 Reps barbell curls

5 Sets for 10 Reps Pushups

5 Sets for 10 Reps French Press

5 Sets for 10 Reps Bench Tricpes

Joka alkava minuutti 14 min

Parillisella minuutilla 3 boxihyppyä ja 5 seinäpalloa
Parittomalla minuutilla 1 köysikiipeily ja 5 punnerrusta

Valakyykky 5 x 5

For time:
Row 21 calories
60 kg power clean, 15 reps
60 kg front squat, 9 reps

Rest precisely 2 minutes, then

Row 21 calories
50 kg power snatch, 15 reps
50 kg overhead squat, 9 reps

Post total time including the 2 minute rest.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhe

Back Squat 3,3,3,3,3
Floor Press 5RM

RestDay!