Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon (kovempi versio viime viikosta, mut edelleen pitää jäädä varoja)
2 sets

2 minute Ski @ 75% (s/m 25-30)
2 minute Bike Erg@ 80% (80-85 rpm)
2 minute Run @ 85%
rest 2 min
2 minute Run @ 75%
2 minute Ski @ 80% (s/m 30-35)
2 minute Bike Erg @ 85% (85-90 rpm)
rest 2 min
2 minute Bike erg @ 75% (75-80rpm)
2 minute Run @ 80%
2 minute Ski @ 85% (s/m 35-40)
rest 2 min

Muokkaus vielä koska soutua huomenna paljon, eli otetaan juosten ja standing bike vaihdetaan istuen tehtäväksi.

Optional Accessory Work
3-4 sets
10+10 standing trunk twists + 30-40 sec double kb front rack hold @16/24kg kettlebells
rest 1-2 min bwn sets