Raakarive + samaan vauhtiin työntä sax

7x1+1 50-70%

Kyykky 4x3x75%, 2x80%,2x85% 2x90%, 2x95%
Etukyykky 5x3
Salkkunostot 4x6 / puoli

3reps @50, 60, 70%
2reps @80, 90%
2x1 @95%

Rest as needed.

Penkki 4x3x75% 3x2x90%
Merkkipenkki 5x5 (selvä pysäytys rinnalla, painot n. 60%)
Kulmasoutu 100 toistoa (12-20 toiston sarjoja)
Huoltavaa olkapääjumppaa "Blackburns for Shoulders"

A) 3 Rounds, new round every 3rd minute
10 Hollow Rocks
10 V-ups
10 Knee- hugs
10 Hollow Hold

B) 3 Rounds (rest 1min)
Draw 1-9 in the air
6/6 Scorpions
10 Back Leg Lifts
20/20 Chinnies

C) Shoulder Tabata

Weighted reverse lunge
2 x 20+20
@ 45-65 % 1RM

Back Squat 2 x 20 reps
@45-65 % 1RM

Rest day! Tempaus tekniikka klo 18.

AMRAP 20 min, in teams of 2

20 paired DL 100/60 kg
20 paired weighted situps 10/6 kg
20 paired blackburns 5/2,5 kg
40 paired russian twists
40 plank hold hand claps

4 rounds, rest as needed, scale if needed:

1) 5+5 Weighted Box Step-Up, AHAFA (use front rack or overhead position for weights)
2) 5-15 Strict Ring Dip
3) 10-20 Parallette/Ring Push-Up