Dynamic effort lower:

10×2 box squat

⁃ 80%/1RM

⁃ 30 sec rest

6×1 deadlift

⁃ 40%/1RM + 30% band tension

⁃ 30 sec rest

Metcon:

16 min AMRAP

45m overhead walking lunge, 20/15kg plate

60 DU

Strength accessory:

1. 4×10 stiff-legged deadlift

2. 4×10 ghd back ext. (weighted)

3. 1×100 band good morning (30-40 rep sets

4. Accumulate 3 minutes of L-sit hold

Lähtöajat:

8-11 Open gym

11.00

16.00

17.00

18-21 Open gym