Sotilaspenkki käsipainoilla 5x12-20
Facepulls 5x12-20 (vuorotellen)

Penkki 3x2x85%

Kulmasoutu 5x6–12
-🍑 kiinni seinässä!!

Kylkilankkunostot 3x20 / puoli

Jalkojennostot maaten 3x20

Rest day - what did you do?

3-4 Rounds Easier Pace
60s Bike/Easy Jog
60s alt DB Snatch *light
60s Row
60s Box Step-ups (unweighted)
60s Rest

• Goal: Sustainable intervals, same score on round 1 as round 4. Breathe, sweat and move.

1 RM in twenty minutes

45min Amrap

20cal Kone
20 Askelkyykkyä
20 Russian twist
10 Vipunosto eteen levypainolla
20cal Kone
20 Ristilinkkari
15-20sek Sivulankku o+v
10 Syväkyykystä ojennus

30 min PK
900m jog
30s HBH (hollow body hold)
10 cossack squats alternating
20 russian twists (light weight)
30 s dead hang on pull up bar
10 goblet squats (light weight)
10 table lifts
30s+30s side plank

A) Sumo Stance RDL
4 x 8-10. Rest 90s.
- 4 moderate sets of 8-10.

B) DB Walking Reverse + Forward Lunges
Accumulate 50 reps on each leg. Rest as needed.
- Hint: go light!

C) Weighted Forearm Plank
Accumulate 2:00

In 15 minutes:
Find days 8RM Box Squat
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

Frontsquat 2x5 90-110%

Rest day - what did you do?