pystypunnerruksia 3x5

3x10 Dumbell Side Lateral raise (moderate weight)

• Activate your Upper Back more than Shoulders

20min, joka toisella alkavalla minuutilla 1 x karhukompleksi

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Shoulder press 3 x 10 (60/65/70 %)
Sarjapalautus 2-3 min

Front Squat 3 Waves

6-4-2, building

Go every 3:00

4x4 OHS

5 rounds for time:

20 db deadlift (2x15/22,5kg)
20m farmers walk
20 db thrusters
20 db lunges (at stance)

TC:15

Mobility WoD

• 4x5 Weighted Pull Ups @ 85% of 5RM
• 1x Max reps @ 85%

Write the number of max reps of the last set to the comments.

Back Squat

6 x 3 @ 70 - 75%
after each set, seated box jumps 4 reps

Go every 3:00