A) Front squat
18-22 reps @75-79% 1RM

*Aim is to hit reps with target weight in as few sets as possible
*Aim for max 4 sets
*Rest 3min between the sets

B) 4 rounds for quality
10 double DB box step-up 2x22,5/15
10+10 side plank lifts + 10s hold

17 Minutes Of:

6 Snatch Grip Press, BHD Neck
7 + 7 Dumbbell Row

Building Heavy. Rest 1:30 - 2:00 between movements.

For 6min:

5 V-up
5 hollow rock
5sec hollow hold
- rest 10-20sec after each round

5 x 3-4 weighted pull up
- leave 1 rep in the tank
- rest 3 min btw sets

Suoritetaan itsenäisesti joko salilla tai kotona.

1. Jalkapohjien käsittely pallolla 2 x 3 min
2. Pohkeiden rullaus 2 x 3 min
3. Nilkan mobbaus kumpparilla 2 x 3 min

On a 8:00 clock:
Build to a heavy 3 rep Thruster

EMOM 16

1-4min x 12
4-8min x 10
8-12min x 8
12-16min x 6

HSPU / T2B / Ring row / Rest

3x10 dead stop deadlift @60-65% 1RM

AMRAP 13 IGYG

15/11 Calories Bike Erg
2 BMU / 4 CTB / 6 Pull-Ups
6 TTB / 8 Leg Raise

EMOM x 8

1) 10m Db walking lunge
2) 10 heavy kbs@32/24kg