5 sets of 8 Romanian Deadlifts
Set 1: @65%
Set 2: @70%
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Rest 2min btw sets

Rest day - what did you do?

Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

score: total time

4 sets
10 V-seated Double DB/KB Presses
5/5 Saxon Side Bends

BACK SQUAT VK 3/4

5-4-3-2-1 reps
every 2min

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lisää viime viikosta :)

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

2 rounds

In 3 minutes
450/400m row
AMRAP burpee over rower

1,5min rest

3min AMRAP
8 box jump 60/50
16 KB swing 24/16

1,5min rest

find your max for 2 rep weighted

5 sets of Pause OHS
Set 1: 3 @55% of 1RM OHS
Set 2: 3 @60%
Set 3: 3 @64%
Set 4: 3 @67%
Set 5: 3 @70%
- Pause 2sec at the bottom
- Rest 2-3min btw sets

15 min for skills:

7-10 hollowrock to pike hold - hands on plate
10 banded pull downs
3-5 under the hip banded low bar muscle ups/jumping low bar muscle ups
3-5 banded muscle ups - band on the bar, band uner the bar, double bands/banded C2B/banded pull-up
1-2 muscle ups/assisted muscle ups/jumping muscle ups/3-5 jump kipping pull-ups