For time:

• Compete each erg before moving to next erg
• Rest 1min between every set

1. Row: 30 - 20 - 10 cal
2. Ski: 30 - 20 - 10 cal
3. Bike: 30 - 20 - 10 cal

STRENGTH

3RM in Bench Press

RPE 5
Use spotters and perform legit reps!

• E3M
• Front squat 3x3, 2x2, 1x1

For time:

• Compete each erg before moving to next erg
• Rest 1min between every set

1. Row: 30 - 20 - 10 cal
2. Ski: 30 - 20 - 10 cal
3. Bike: 30 - 20 - 10 cal

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

5,5,3,3,1,1 Shoulder press

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time

STRENGTH

3RM in Bench Press

RPE 5
Use spotters and perform legit reps!

• E3M
• Front squat 3x3, 2x2, 1x1