500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

BENCH PRESS
5 x5
@75% of 3 RM

3 rounds
10 burpee
6 HSPU
10 front squats 60kg/40kg

1A) BB overhead walking lunges 4 x 16 (8+8)
1B) Hollow hold 20-40s.

Maastaveto X x 1 x 80%
-X= viime viikon amrap-lukusi
-30-45s palautukset

Etukyykky 5x5
-noin 50% takakyykyn maksimista

Suorin jaloin maastaveto 2x15 / jalka
-yhdellä jalalla

Power Clean + Hang Power Clean + Hang Squat Clean
- 1 + 1 + 1 = 1 set
- 3 work sets. Rest approx 2:00
- Option: Technique practice, rest as needed.

LÄHESTYMINEN (20-24min)
3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@70%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%)

3x1@PÄIVÄN 1RM

6 Sets Of Front Squat w/ :05 Pause In The Bottom
3x3 @65%
3x2 @70%
- Rest 2-3 btw sets

For time:
100/80cal Row
Every 25/20cals, including when you finish 30 Abmat Sit-ups.

KB Windmill: 3 x 6 each. Rest 60s.
+
- Biphasic Hip Flexor Stretch x 30s each
- Active Straight Leg Raises x 10 each
- Adductor Rockback Stretch x 30s each
*Entire time 6s nasal inhale + 6s nasal exhales

• Warm-up
o Everyone will line up on one side of the gym. First warm-up will be a jog down and back
o Butt kicks
o Open the gate, close the gate
o Frankensteins
o 15 air squats

• Workout
o 2 rounds
o 20 Goblet squats (choose a kettle bell/plate of preferred weight)
o 20 Jumps over KB or DB
o 20 V-ups
o 20 Side lunges (weighted)

o 3 minute break

o 2 rounds
o 20 Goblet squats
o 20 Jumps over KB or DB
o 20 V-ups
o 20 Side lunges (weighted)

• Accessory Work: 3 sets Plank hold 45 sec hold and 15 sec rest
• PRT
• Uniform: Summer APFU
• Location: Benjo (Wofford)