– Global Foam Roll Lateral Quads x 60s each
– 45 Degree Half-Kneeling Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

2x
2min Row
2min rest
2min BikeErg
2min rest
2min Row
2min rest
2min Echo Bike
2min rest

4-5 rounds for quality:
10 Back rack walking lunges
15 GHD hip ext.
20m Heavy KB/DB farmers carry

Max reps @90%

Warm up:
3x10 @40, 50, 60%

Then 3 reps building up to 90%

Strict press
3x 10 (rest 2min between sets)

Every 2min, 4 rounds
2x push jerk

Amrap3 x 4
3min on- 2min Off (A-B-A-B)
A)
6 Db thruster
8 ring row
10 hollow rock
B)
10 Mountain climber
10 selän ojennus
10 sit-ups

Banded Triceps Complex AMRAP
– Single Arm Pushdowns x 60s right
– Single Arm Pushdowns x 60s left
– Banded Overhead Triceps x 60s
– banded pushdowns x 60s

Deadlift 5x3

AMRAP (with a Partner) in 15 minutes
22 calorie Row
22 Power Cleans @40/30kg
22 Wall Ball Shots @9/6kg
22 Burpees

Floor press 4x8