400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

800m run

8 x every 2.5 min

6 pull ups
13 push ups
19 air squats

800m run

• find a steady pace
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down
• if takes less 1-1.5 min, start rounds every 2 min
• when performed at kurvi, back door will be open for the runs
• can row, but it is not recommended due Murph test
• If any issues with running tell Minna