Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) Hollow Rock 360
2) 5 Rower Pike-Up
3) 60sec Wall Squat (loaded if needed)

RPE 3

Optional Accessory:

CONDITIONING

7min AMRAP:

12 Wallball
24 DU

RPE 3 to 4

Target: unbroken sets

Takomo Weightlifting C&J

Optional Accessory

STRENGTH

3-4 rounds, rest as needed

1) 10+10 Single Arm Lateral Raise
2) 10 Double KB Prone Row

RPE 3+ to 4

6 kierrosta

10 Varpaat tankoon
20 Kyykky
30 Kahvakuula heilautusta
400m Juoksu

AMRAP 10 min:

20 Alternating Dumbbell Snatches
20 Air Squats

4 Rounds (alternate between A and B)

Max 45 sec work, 15 sec rest/switch to next station

A.
12/8 Cal Echo Bike
8-10 Jumping squats
12/8 Cal SkiErg
7-10 Burpees
15/10 Cal Row or 12/8 Cal SkiErg
20-30 Jumping plates

B.
15/10 Cal BikeErg
8-10 Jumping squats
15/10 Cal Row
7-10 Burpees
15/10 Cal Row
20-30 Jumping plates

Rest 2 min between rounds

Row 400m / Run 400m / Air bike: 21/18 cal
8-12 Burpees
8-12 KB swings
8-12 Wallballs

• Go sustainable pace.

Penkki 5x5x74%

Facepulls 100 toistoa

Etunojapunnerrus 100 toistoa

Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

Warm up
spiderman down and back

:20 air squats
:20 air dyne

:20 lunge
:20 row

:20 plyo
:20 jing jang

samson down and back

Barbell warm up

Mobility(5)
1:00 pigeon
1:00 front rack

Weightlifting(15)
Week 4-deload

Fittrain(20)
100 air squats
100 s/a db sh 2 oh 25/15-challenge up-35/25
1000m row
100 abmat sit ups
100 s/a oh lunge 25/15-35/25

Opt(12)
4x2 front squat
1600m walk/run
5x5 bk extension
gym 🐐

Finisher
30 t-raise
100 temp tantrum
:30 sh distraction
1:00 min couch stretch per