3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

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-

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

Do in any order and split as needed.
Once you have completed one round of each, start the next round and just continue working for 30mins

OTM 10 min
Shoulder press x 2

75 % 1 RM

Five 2.5-minute rounds of

• Run 400 meters
• Max-rep overhead squats

♀ 65 lb ♂ 95 lb

5x submax falsegripillä "c2b" renkaat niin ylös kohti kylkiluita tai rengassoutu
5x 1-3 negatiivinen RMU tai dippi

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

Easy pace bike12-15min

• E3MOM 20-30s hollow hold

3 kierrosta Karhukompleksia

7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.

STRENGTH

Squat 5x5
Benchpress 5x5
Row 5x5

12min AMRAP
Hang power clean x 15 (70kg)
12 sit ups