Warm Up
3 rounds
15/12 calories rowing
10 glute bridges
20 band pull aparts
10+10 single leg rdl

Metcon
Rowing Progression Week 1
1500m row @1-2 sec faster than 5km pr pace
rest 1 min
250m row @1-2 sec faster than 2k pr pace (tää on karkeasti n.9-10 sek hitaampi mitä soudat tos yläpuolella) Minun tehot 1.46 ja 1.37. / 500m
rest 30s
250m row @1-2 sec faster than 2k pr pace
rest 2 min
1000m row @1-2 sec faster than 5km pr pace
rest 45s
250m row @1-2 sec faster than 2k pr pace
rest 45ss
250m row @1-2 sec faster than 2k pr pace

Accessory Work
3x12/12 back rack reverse lunges
3x12 barbell bent over row
3x1:00 plank + 25+25m suitcase carrying
rest as needed