8 kertaa 1 min työtä / 1 min lepoa:

1. Row for max cal
2. AMRAP: 5 C&J 40/30 + 10 slamballs 20/14

Vaihtele 1. ja 2. välillä eli neljä kertaa molempia. Tuloksesi on kalorit laskettuina toistojen kanssa yhteen.

Skaalaus 1: C&J painot 30/20
Skaalaus 2: C&J tangoilla (20/15)

Deadlift 4x6

RPE 4

Rest as needed

For time:
21-15-9
Deadlifts @100/70kg
DB Walking Lunges @50/35 (total reps)

• TIME CAP = 10:00

Max Effort Jerk
(5-3-3-2-1)-1-1-1-1-1
2min Recovery

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