Hypyt 5x5
-joka sarjan välissä lonkankoukistajien pumppaavat venytykset x 10

Maastaveto 3x3x80%
-ota joka toistoon asento uudestaan!!

Stoppiveto 5x5x50-60%

Sivutaivutukset 2x20 / puoli

Penkki 5x1 (70-75-80-85-90%)

Takaolkapääsoutu 5x20

Penkki 5x5x70%

Yhden käden kulmasoutu 2x15 / käsi

Yhden käden pystysoutu 2x25 / käsi

5 Rounds:
10/10 1-arm DB Hammer Curls
10/10 1-arm Seated DB Shoulder Presses
10/10 1-arm DB Bent Over Rows
- Rest as needed
- Athlete choice on load

LOAD

2-3 rounds, 60-sec rest between rounds.

DB row using box/bench – Rowing towards the navel, ensuring elbows graze body – 15 reps each side, 5 sec eccentric.

4 rounds
12 push ups
30 air squats
8 burpee box overs 60cm/50cm
12 pull ups

21-15-9 reps for time of:

• 275-lb. deadlifts
• Strict ring dips

LOAD

2-3 rounds, 60-sec rest between rounds

All 4s reach into chest opening (resisted) using band – Ensuring there is tension on the band in the starting position. Keep elbow close to body throughout the movement - 15 reps, squeeze at end of rotational range.

ACTIVATION

2-3 rounds, 30-sec rest between rounds

All 4s reach into chest opening – On out breath, reaching under body. On in breath, twisting to open the chest and torso – 7 reps each side.

21-15-9

snowangel
glute bridge
hollow rock

EMOM 12
1. kipping hspu x 10-12
2. strict c2ring pull up x 6-8
3. REST