Front Squat
1x3 @65%
1x3 @75%
1x3 @85%
3x3 @90%
1x3 @95%

• @70% of 1RM
• Good range of motion and pause at the bottom
• Rest 1-2min btw sets

Four sets of:

Dumbbell Shoulder Press x 8 reps
Rest 60 seconds
Good Mornings x 8 reps @ 3011 hitaalla laskulla..
Rest 60 seconds

ja sitte -

AMRAP 4 min

10 Push Presses (30/40 kg)
10 Stationary Dips Boxien välissä tai boxilla

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.
1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Dips x 10 reps @ 2111
Rest 45 seconds
Kettlebell High Pulls x 15 reps
Rest 45 seconds

Vapaavalintainen painonnostoliike 6x3
-rive/tempaus (raakana)
-työntö/tempausvedot
Kyykky 8-6-4-2
Selänojennus reverse hyperissä 4x12-20
Jalannostot riipusta 50 toistoa (polvennostot ok)

Row 100m-200m-300m-400m-500m-400m-300m-200m-100m

Round of Cindy after every set (total of 9 rounds)

RPE 3-4

3 Rounds of:
1a) DB Rollback Tricep Extensions x 15
1b) DB Hammer Curls x 10
1c) DB Lateral Raises x 15
10s Rest between movements.

EMOM 16 min, alt

30 DU
10 pushups
15 Russian KB-swings 32/24 kg
5-10 ninja get-ups

EMOM 18 min, alt

8 Back squats @ 75-80 %
15 Hip/glute bridges
Rest