3 x
10 bicep curls
15-20 banded tricep extensions
20 weighted situps

*Rest as needed, for quality and PUMP!<3

Tabata push-ups.

Back squat 5x3
- 2s pause @bottom
- 60-70% maksimi takakyykystä

4 Rounds / Every 1:30

AHAFA
6 Shoulder press
8 Pendley row

Every 2,5 min for 5 times
5 shoulder press @77,5-80% of 1rm

4 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Advanced:

3 rounds:
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 15sec
25+25 walking lunge
- rest 3min

5 x 2 tall clean

• focus on speed under the bar and rhythm

4 x 2 back squat

• leave two reps in the tank
• rest 3-4 min btw sets

4 x 8 back squat
- leave 1-2 reps in the tank
- rest as needed

Shoulder Press 3x5 ( take 90% of 1 RM)
5 @65%
5 @75%
5 + @85%

Don't go till failure on last set but push hard.