Torstai
A. Ring muscle-up practice B.Echo/Assault bike 35s sprint x 4 sets -Rest 4:00 between
Keskiviikko
A. Deadlift Build to a heavy 5 @ RPE 10/10 B. Hip thrust 2x10 band around knees C. Bulgarian split squat 2x8+8 farmer hold @ HEAVY
Tiistai
A. Bench Press Build to a heavy 1 in 4 sets *1-2s pause @ chest *after each set 10-15 reverse fly B. 2-2-2-2 minute intervals: 10 pull-ups 15/12 cal row Max reps thrusters 52,5/35kg -Rest [...]
Maanantai
A. Front squat 1x5 60% 1x5 65% 1x5 70% 1x5 75% B. 4x2:30 on, 1:30 off: 75 double-unders 10 burpee box jump overs Max distance handstand walk
Lauantai
"Code 2 off duty" AMRAP 12: 4 deadlifts 140/100kg 8 bar over burpees 16 handstand push-ups + Rest 1:00 + AMRAP 10: 3 front squats 100/70kg 6 push-ups 9 wall balls + Rest 1:00 + [...]
Perjantai
A. Back squat 8-6-4-2, squat every 3:00 B. 10 rounds of: 8 ground to overhead 42,5/30kg 10 bar facing burpee
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