20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
goal: 4 rounds

Bulgarian split squat
10-10-10-10
5 reps each side
- build up to heavy
- 2 mins rest btw

DELOAD WEEK

Easy aerobic conditioning

3 rounds
2min row
2min AMRAP: 10 KB deadlift + 10 KB swing 24/16
2min row
2min AMRAP: 10 sit-up + 10 back extension
2min row
2min AMRAP: 10 walking lunges + 10 push-up

Alkavalla 2 min 40 min ajan.

1. 20 Kahvakuula heilautus
2. 20 Askelkyykky
3. 30-40 sek roikkuminen
4. 40m farmari kävely yhdellä käsipainolla/kahvakuulalla

FINISHER (P&F)
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-

1. Chin up top hold 10-30sec
2. Negative ring dips x 5-10 only negative reps/ lowering 3sec
3. Weighted plank hold 30sec

Speed work
1A) Box squat 3x5x60%, explosive
1B) Bulgarian single leg hop 3x(6+6)
1C) skater jump 3x10

Basic Endurance 45 Minutes :

65/55 Calories Any Machine
5 Deadlift 65 - 70%
15 Hanging Knee Raise
0:30 Wall Sit
1:00 Plank Hold

1) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 3x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.

EMOM 30
1) 8-15 Toes-to-bar
2) 14-20 DB Snatches
3) 10-15 Box Jump Overs
4) 10-12 KB Swings + 3-5 Burpee over KB
5) 15-20 Wall Balls
6) Rest