DEADLIFT
3-3-2-2-1-1-1-1

4 rounds
10 HSPUs
40m one hand rack carry 24kg/16kg

3 rounds

15s l-sit

20s rest

30 s frogstand

20 s rest

1 min arch body hold

20 s rest

30 s weighted hollow hold

20 s rest

Aikaa vastaan:

• 21 maastaveto
• 15 thruster
• 9 push press
• 50 tuplanaruhyppy
• 9 push press
• 15 thruster
• 21 maastaveto

N 50kg / M 70kg

Shoulder CAR's
Walking lunges
lizard crawl
crab walk (focus neutral spine, pull shoulders together, no rocking side to side)
Inchworms + cap push up + torsion control
side shuffle + arm swings
ABC's

10-12 minutes

Front Squat 6x6@72-77%

Ohje: lepää 2-3min sarjojen välissä. Älä ahnehdi prosenttien kanssa, seuraavilla viikoilla tahti kiristyy.

3 kierrosta aikaa vastaan:

400 m juoksu
50 KB swing 16/24 kg

8 min AMRAP
10 OHS 45kg/30kg
200m row

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 du's/att
10 lunge
10 hollow rocks

Metcon/Metcon-comp(13)
3rds
40 lunge 75/55/*pistols
120 single unders/*40 double unders

3x200m on the 2:00(6)
gym goat(6)

Finisher
2 min hip opener
25 band pull aparts
40 v ups

For quality:

200m KB Farmers walk 2x32/24kg
After every 40m, unbroken sets of:
10 Russian twists (both sides=1 rep)
10 WB 9/6kg

For russian twists use a plate. Pick a challenging weight, but something you can handle smoothly without bouncing of the floor.