Build to a Heavy Single

For total Load:

5 sets of 5

AMRAP 20

20 Calorie Row
30 Push Ups
40 Sit Ups
50 Air Squat

Build to a Heavy Single

• strict ring dips
• weighted/ banded/ feet on the ground
• same weight/ style in 3 sets!
• rest 90sec

3 supersets:
8 Hip Thrusts, pick load (heavy)
1min Sorenson Hold
- Rest 1min btw sets

5 sets of 5 Romanian Deadlifts
Set 1: @70%
Set 2: @75%
Set 3: @80%
Set 4: @85%
Set 5: @85%
- Rest 2min btw sets

Mobility

You go, I go
100 KB Swing 32/24
100 Air Squat
100 Push Up
100 Ring Row

Tehdään LIVEssä klo 18:15

Alkulämmittely:

”27 squats”
3 kierrosta
10 x kyykystä rintarangan kierrot
10 x nilkan rullaus kyykystä
10 x kasakkakyykky
10 x hollow hold

Treeni: 5 kierrosta:

45 work / 15 sec rest
A
2 lunge jump + 1 jump squat
B
2 single leg V up + 1 V up
C
2 air squat + 1 burpee
D
2 toe touch + 1 sit up

*Kierrosten väliin 1 kokonainen minuutti lepoa. Eli treenin kesto 25 min.