Treeni 2 (tän tilalla voi olla terwan karsintalaji 1) (huom lepopäivän jälkeen aina parempi tehdä karsintalaji)
Warm Up
3 sets with increased effort
30 sec bike erg
rest 30s
30 sec rowing
rest 30s

Metcon
3 sets with increased effort
3 min amrap
30/24 Calorie bike erg
Max Calorie Rowing in remaining time
rest 3 min
3 min amrap
30/24 Calorie Rowing
Max Calorie Bike Erg in remaining ime
rest 3 min

eli 6x3 min kovaa ja vika kovin

Cool down 3 min light bike erg + 3 min light row
vastus 1-3.