Tempaus kompleksi tanko/kevyt paino
8x alkavalla 90 sek.

1 Raakatempaus riipusta
1 Valakyykky
1 Tempaus kyykkyyn riipusta

The Golden Six

Back Squat 4x10
Floor Press/ Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 3x10
Bicep curl 3x10
Abmat 3x20-30

Load 60-80% 1RM max. Emphasize quality.

WARM UP

3min Ergo

2 Rounds
8 Barbell Back Squats
8 Push Ups / Barbell Bench Press
8 Scap Pull ups
8 Barbell Press
8 Light Biceps curls
30 SEC hollow hold

5x5 Benchpress/Floorpress (narrow grip)

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

8 x every 3 min

15/12 cal bike
15 Wall balls 9/6

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Goal: Keep a steady pace and stay consistent. Good time per round is 1:30min
Execution: 15/12 cal bike at a controlled effort. 15 wall balls unbroken or quick breaks.
Score is slowest round
Tip: Stay smooth on the bike. Breathe and keep wall balls efficient.
Desired RPE/ effort:7-8 – Challenging but sustainable.

5x5 Pendlay row

As many reps as possible in 4 minutes of sit-ups with or with-out the ab-mat!

Käy kävelyllä, uimassa, fillarilenkillä, sählyssä, kiipeilemässä, pelaa lasten kanssa... tee jotain liikunnallista tänään omatoimisesti. Postaa kommentteihin mitä teit ja fiilikset. Boxi tänään kiinni.

BikeErg intervals

3 sets of 8 intervals

0:40 @ 95-100%MAP5 (hard)
0:20 @ rest

Between sets 6-8 minutes of :

1:30 Row EasyPace
30m Walking Lunges
10 Push-Ups

Snatch sots press
5x5 light