Deficit Push Up
Bent Over Row w/2DBS or KBs

5 rounds PK
300m jog
15 cal row

Juoksu n. 45 minuuttia.

• Juokse 40 min kevyesti.

• Lopuksi 4x60m spurtteja, kävelypalautuksella

Kirjaa ylös kokonaismatka.

3 Kierrosta laadukkaasti:

12-8-4
Raakatempaus (45-50%/ 2RM)
6-4-2
T2B

2min lepo

TC: 20min

3 min on, 90s off
3rounds

A)
5 DB Burpee power clean @25kg/17,5kg
40 DU
3 MU

B)
8 DB front squat @25kg/17,5kg
10 HSPU
12 T2ring

C)
5 DB DL + 5 DB thruster @25kg/17,5kg
10 DB push ups
15 GHD

Deadlift ( 15 mins )
3x10 reps
- add weight each set
- perfect form
- find your heaviest 10 reps
- rest more than 3 but less than 4 mins
- touch n’go reps

3 RNDS
20 banded deadbug
8 bird dog row L
8 bird dog row R
10 Starfish L, with leg lift
10 Starfish R, with leg lift

Deadlift
6x3x75%
ME 75%

Every 2 min x 6
Dual Kb Deadlift 6-6-9-9-12-12
Dual Kb Clean 3-3-6-6-9-9
Dual Kb Jerk 1-1-3-3-6-6

5 Rounds for quality
5+5 Kb Windmill
10+10 Single arm chainsaw row
15 Push Up/ Up down/ Burpee/ Up down/ Push up
Rest 30s

5x

500m koneella tai juosten /1K (pyörällä)

3min lepo

Tulos: Hitain kierros