Back Squat
10x3 reps
Every 60 sec
Use 60-65% of 1RM

Team of 2

For Time
3000 m row
- partner holding deadlift position @60/40kg
- switch any time on the rower

Deadlift 5-4-3-2-1

5 x 6+6 rep

first look on technique. if tech and form looks good, add weight

5 x 10 rep AHAFA

3 kierrosta

Juoksu korttelin ympäri

3 kierrosta
10/10 Kahvakuula rinnalleveto
15 Kahvakuula heilautus
20 Kyykky

Strict Press 4 x 5 reps

STRENGTH (sport specific)

3-4 rounds, rest 60-90sec between movements

1) 1-2 Rope Climb (legless)
2) 8+8 Landmine Single Leg Deadlift or KB Single Leg Deadlift
3) 20m + 20m Single Arm DB Overhead Walk
4) 10-25 GHD Sit-Up

3 x 8

3 sets:
100 Mountain climbers (1=1)
Rest 2min btw sets.