CONDITIONING

E3MOM x7

5 Box Jump (75/60cm) +20m Prowler Push + 5 Up and Down

Add one Up and Down each round ( 2nd round 6, 3rd round 7…). Medium loading with the prowler.

Overall RPE 4

STRENGTH

4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Pendley Row
3) 8+8 Lunge Arnold Press (or lunge landmine press)

RPE 4 to 4+

Banded Triceps Complex
– Supinated Grip Pushdown x 90s Max Reps
– Neutral Grip Pushdown x 90s Max Reps
– Overhead Extension x 90s Max Reps

Keuhkoblaster vol2

7 min AMRAP

Complete as many reps as possible in 7 minutes of:

Lateral burpees over the barbell

(Viime viikon blasteriin minuutti lisää aikaa, mutta nyt ilman boxia. All in!)

3 rounds
10 devils press 2x22,5kg/2x15kg
300m run

4 rounds
8 passthroghs
10 cal airbike
10+10 kb snatches 32kg/20kg

Build to a heavy set of 8 in 10min.

Optional Accessory:

GYMNASTIC STRENGTH

Ab-work with a stick or gymnastic ab-work

RPE 3-4

2-3 rounds of
8-12 romanian deadlifts @40% of 1 rm dl
8-12 band pull aparts
rest 2 min

5 kierrosta

10 vipunostoa sivule
20 hauiskääntö kiekolla
30 ojentajapunnerrus kuminauhalla