3x3 reps. Try to go +2,5 kg on each set compared to last week. Remember dont try to take too big steps so you wont fail. Usually +2,5 kg weight on OH presses feel more heavy than it looks on the paper so focus on good quality taking small steps week by week.

Every 5 minutes for 15 minutes (3sets)
30 sec one arm KB OH carrying
30 sec one arm KB Front rack carrying
30 sec one arm KB Suitcase carrying
rest 30 sec
then same thing with the other hand.

3 rounds with rower
30 sec easy
20 sec moderate
10 sec hard
-after the 3 rounds-
2 rounds
20 Step Back Lunges
10 Plank Shoulder Taps R/L
10 Birddogs R/L
- into workout prep -
2 Rounds
10/7 Calorie Row
10m Double Dumbbell Walking Lunge @15/22,5kg's)
On warm up you can take 1 rower per pair, and warm up can be done that way than other partner starts with rowing those 3 round and other does those 2 rounds of step back lunges etc.. and then switch.

2 rounds
30-60 sec handstand hold
12-15 band pull aparts
rest 2 min

With partner alt times, 3 times for both!
3 times 40m front carry with 2 kb
3 times 60m farmers walk with 2 kb
3 times 1 min plank hold

16min alkavalla minuutilla

1. 10-12 askelkyykky kpn kanssa (eturäkki/pään yläpuolella)
2. 10-20 istumaannousu
3. 20-30 tuplanaruhyppy
4. 8-12 jousiampujan rengassoutu

3 Round Superset

15 Goblet Squat
20 Alt. Reverse Lunges

1min rest

——————————————-

3 Rounds

90sec High Plank
1min rest

Front Rack Split Squats
4 x 5 each. Rest 2:00
- Pause 1 second in the bottom position this week
- Use last week as a guide!

AMRAP 12
30 Double Unders
20 Air Squats
10 Situps
3 Muscle-Up

20min laadukkaasti

6+6 Pystypunnerrus istuen kp/kk
6+6 OH-askelkyykky
8-10 Vipunosto sivuille
8-10 Levypainodippi seisten
20-30s Kuppipito