Kyykky max5
-5-8 lämppäsarjaa + ”pääsarja”
-kaikki lämppäsarjat myös vitosina
-käytä aikaa 45-60min

Lonkan/jalan loitonnus kumpparilla 2x20 / puoli

Vauhtipunnerrus 5x8
-keskiraskas kuorma, lyhyet palautukset 60-90s tai se aika mikä menee vatsoja tehdessä

Jalkanostot maaten 5x20

Punnerukset/vatsat voit tehdä vuorotellen.

40-30-20-10:

• swing 24/16kg
• wall ball
• box jump (60/50cm)

Front Squat
1RM in 8 sets. Rest 2:00
- Goal: Small PR
- Option: 5 x 5 @moderate weight.

10 HSPUs
30 DUs
10 pistols alternating
30 DUs
10 T2B
30 DU
10 BAR MUs
30 DU

Front Squat
3 x 5 @70% of last week Monday, every 90s.
– Goal: Max speed on each rep

Romanian Deadlift
3 x 10-12 Rest 90s.
– perfect slow & controlled reps with a moderate load.

21-18-15-12-9:
Front Squats (50/35 kg)
Kettlebell Swings (24/16 kg)
Burpee Over Bar (Lateral)

(Time cap: 15min.)

Mobility

"1/2 Cindy"
AMRAP 10:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Goal: Challenging effort, look to complete a round every 60-90s.
Alternate between pull-ups & chin-ups today.
Rx+: Weight Vest

Extra: Banded Pushdowns with an underhand grip: 3 x 12-15. Rest 60s.

2 Rounds of:
1. Alt. V-ups
2. Back Ext.
3. Hollow Rocks
4. Superman Hold

Rest 3:00

2 Rounds of:
1. Ab Crunch
2. Back Ext.
3. Flutter Kicks
4. Superman Rocks

BP: 3x5 (75%, 80%, 85%)