Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
20 alt leg v-ups + :10 flutter kicks

Strenght
3 sets
12-16 Single arm db oh walking lunges R/L (6-8 reps per side)
rest 30s
5-10 strict toes to bars / leg raises / knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 burpee deadlifts with 2 db's
12-15 box jump, step down (box step ups) 60/50cm.

Time: 35min

Equipments: 3x Row, 3x SkiErg, 3x Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

4x3 V-Sit Shoulder Presses
- Start @65-70% 1RM Shoulder Press
- Rest 2min btw sets

4 sets of Back Squat
Set 1: 6 @67%
Set 2: 6 @75%
Set 3: 4 @80%
Set 4: 4 @85%
- Rest 3min btw sets

4 sets of Front Squat
Set 1: 5 @65%
Set 2: 4 @70%
Set 3: 4 @75%
Set 4: 4 @80%
- Rest 2min btw sets

7 sets of Bench Press
Set 1: 10 @55%
Set 2: 7 @63%
Set 3: 5 @71%
Set 4-7: 4 @79%
- Rest 2-3min btw sets

Build to a heavy complex of:

Clean Pull + Power Clean + Hang Clean + Front Squat

-Then-

2 Sets @90% of the heavy complex.

Score: heavy complex weight and comment 90% weight.

3 gigasets, 10-12 reps:
- Arnold Press
- Lateral Raise
- Cable Face Pull or Banded

• Rest as needed btw sets.

4 sets:
10 Dips (weighted)
- Rest 1:00-1:30 btw sets

7 sets of Bench Press
Set 1: 15 @50%
Set 2: 12 @56%
Set 3: 8 @65%
Set 4: 6 @75%
Sets 5-7: 4 @79
- Rest 2-3min btw sets