EMOM 20

1. 10-15 Banded KB Bicep Curls
2. 10-14 Reverse Weighted Lunges
3. 10-15 Banded Sumo KB High Pulls
4. 5 Weighted Squat Jumps + 5 Squat Jumps
5. Rest

3-4sets:

3-10 strict c2b/ scaled pull up
3-10 strict hspu / seated Db press

rest as needed between sets

Bench press 5x5

10min
200m juoksu
5 raaka tempaus riipusta @60-70%

Juokse reipasta vauhtia ja valitse paino, joka liikkuu mukavasti

EMOM10

1. 3 tempo strict pull up
2. 40sec easy erg

• 2sec pause at the top
• leave 2 reps in the tank

Box Back Squat 4x6

In 8min
30 alternating db snatch 45/35lbs
10 t2b
20 db snatch
10 t2b
10 db snatch
10 t2b
- rest of the time box over burpee

Remaining Time After Row :

6 Jefferson Curls
8 Cossak Squats
5 Deadlift, start ~50% and building
1:30 Easy Cardio

8 x alkavalla 3 minuutilla

1. 6 lattiapenkki + 5-10 etunojapunnerrus räjähtävästi
2. 8 askellus boksille 2xkp + 6 askelkyykkyhyppy

EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 3-6 Strict HSPU