12 x 30s on / 15s off:
1. banded Jefferson curl into pass through
2. Spanish squat
3. walking lunge @ bodyweight
4. alt. BB 1-leg deadlift
5. KB bottom up press (L)
6. KB bottom up press (R)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

---

Jerk balance
5x every 3 min
3 reps
- leave 0 reps in rez
- add weight to last week

LÄMMITTELY
Lonkan ja lantionseudun liikkuvuus

CORE + LANTIO
Aktivoinnit

VOIMA
Kiertoharjoitus
3-4 x 8-10 MAASTAVETO
3-4 x 8-10 VAAKASOUTU
3-4 x 8-10 PYSTYPUNNERRUS
Lepää kierrosten välissä 1-2min

LOPPURENTOUTUS

MAX OUT

RestDay!

Jerk waves
emom 12 min
4rnds
1. min 5 reps @ 75%
2. min 3 reps @ 80%
3. min 1 rep @ 92.5%

5 rounds for quality of:
Row Calories, 4 mins
Bike Erg Calories, 4 mins
Ski, 4 mins
mobility movement from below
- green zone 65-75% HR
Mobility to be performed in b/w switching the machine:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

Teams of two.
split reps anyhow.

120 Dumbbell snatch
200 Calories
80 Wallballs

Cap 22

Redo from 21.9.

A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Sled Drag, pick load, 30m
Rest 1:30

Yoke Carry- moderate
Sled Drag- moderate; arms extended

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats, 60/50cm
40 Push Jerks, 61/43kg
200 Double Unders

Goal
Sub 20 min

C,
For quality:
3x 10 L/10 R [ 1 Split Squat + 1 Split Stance Good Morning ], pick load
3x 8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7 of 10