TERWA THROWDOWN KARSINTALAJI 1
Laji 1 RX & Masters 35-54

For time:

50 Kettlebell box step-overs

2000m Row

50 Chest to bar pull ups

Time cap 18min

WORKOUT VARIATIONS

RX, Masters 35-39, 40-44, 45-49, 50-54

♀ 50cm Box & 16kg Kettlebell

♂ 60cm box & 24kg Kettlebell

Masters 55-59, 60+

♀ 50cm box, 12kg Kettlebell, Pull ups

♂ 60cm box, 16kg Kettlebell, Pull ups

TAI

Metcon
3 rounds at (zone 2 pace)
40/32 calories bike erg
40/32 calories row erg
40/32 calories ski erg
40/32 calories assault runner
or just do 3 minutes of easy work with each movement for total 3 rounds.

Midbody work
3 sets of
10 ab wheel roll ous
15 v-ups
20 weighted russian twists@10/15kg (pause on each rep)
rest 2-3 min bwn sets