Warm Up
Banded Hip Activation + Banded crossover symmetry activation
then
1 min easy row
30s moderate row
1 min easy row
30s mod/fast row
1 min easy row
30s fast row
rest 20s
10 s sprint

rest 5 minutes and start metcon

Metcon
5000m row for time
Soutu pitää lähteä vetään tasaisen kovaa heti alusta alkaen, snadi maltti ekat 3km ja sit yrität pitää pacen! tää on pitkä vetää mut
nyt se tehdää, do your best!

Cool down
10-15 minutes of bike erg / walk etc light cardio!

Jos olet tehnyt 20 min soututestin tai haluat ottaa ennemmin alla olevan treenin niin tässäpä:

Warm Up
2 min of rowing, running, ski erg and bike erg
then mobility/activation for few minutes

Metcon
1-2 rounds
4-5 min run @very easy + 2x4-8 ring dips, rest 30-45s bwn set
3-4 rounds
4-5 min ski @very easy + 2x4-8 c2b pull ups or pull ups, rest 30s bwn set
5-6 rounds
4-5 min rowing @very easy + 2x3-4 single arm db ohs with rx db R/L , rest 30s bwn set
7-8 rounds
4-5 min bike erg @very easy+ 2x4-6 sharp box jump overs 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 60 minutes.