Four rounds

12/side Single leg deadlift w/2kb
8+ Hanging leg raise

Moderate weight

Rest 90s between sets

Accessory work

3 rounds for ”pump”

12 Bicep curls with barbell (3 sec tempo down)
Rest 30 sec
12 Triceps with band
Rest 1 minute

Optional Accessory:

CONDITIONING

10-15min Easy Aerobic Exercise with nose breathing only

RPE 2

Optional Accessory

GYMNASTIC STRENGTH

E2MOM x5

1-2 Skin the Cat, remaining time easy Airbike/Bike with nose breathing only. Start with Skin the Cat.

RPE 2-3

EMOM3 mins x 4

20 Wall Ball (6+ / 10 kg)
10 Pull-Up

15-12-9-6-3

Raaka rinnalleveto 60/40kg
Leuanveto
Etukyykky 60/40kg
Leuanveto

Aikaraja 20min

"Running Jackie"

For time:
Run 800m (ca. 3x around the building)
50 Thrusters 20/15kg
30 Pullups

Power Clean + Push Jerk

5x2 @81-91%

Ohje: tee raakarinnalleveto + raakatyöntö. Voit tiputtaa tangon toistojen välissä maahan, ei tarvitse olla Touch and Go. Lepää tarvittava määrä sarjojen välissä. Skaalaa päivän kunnon mukaan prosenttia.

4 sets of:
Dumbbell Walking Lunges x 20 steps @ 1010 (HUOM! TEMPO ON NOPEA!)
Rest 90 seconds
Ring Dips x Max Reps @ 2111 (HUOM! Pysy kuvatussa tempossa ja toistot loppuvat, kun tempo ei pysy!)
Rest 90 seconds

merkkaa DB paino

Warm up(0:00-10:00)
400m run
then
10 air squats
10 walkouts

10 air squats
10 sl dl

10 air squats
10 plyo

Mobility(10:00-15:00)
1:00 min couch stretch
1:00 min front rack

Weightlifting(15)
Back Squat-week 8 deload

Fittrain(20)
100 air squats
100 single unders-challenge up-double unders
50 abmat sit ups-challenge up-ghdsu
50 cal row
25 hrpu-challenge up-hspu
25 burpees

Opt(12)
1600m walk/run
3x3 front squat
5x5 back ext
5x50m run

Finisher
30 w-raise
60 cross crunch
1:00 min quad stretch