4x5
bench press

Heavy lunges 3x10+10
Lisäpaino!

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Front squat

4x3

E3MOM / 1-2 rir

Back squat, 80% back squat max:

3 - 3 - 3 - 3 - 3 - 3

Lepää 2 min.

2 kertaa:

2 min of row, rest 1 min
2 min of 5 hspu, 5 C2B, 10 squats, rest 1 min
2 min burpees, rest 1 min.

Front squat 10-10-10-10-10 (AHAP)
Rest 3min between sets

1) 12 Box Step Up Alt.
2) 10 Wall Ball
3) 30 DU UB
4) ME L-sit Hold
5) Rest

1. Flutter kicks
• 2 rounds:
30 seconds on / 15 seconds off
25 seconds on / 15 seconds off
20 seconds on / 15 seconds off
15 seconds on / 45 seconds off

2. Nordic hamstring curls (YGIG)
• As Many Reps As Possible (AMRAP) – 2 minutes

6 x OHS 50/35kg
12 x Bar Over Jump

ALL OUT!