Warm Up
2 rounds
1 min easy run + 30s moderate run + 15s fast run + 15s walk
20m bear crawl
10m inch worm
10m crab walk
10m lunge walk (strech)
10m tin soldier

Warm Up&Skill
4-5 sets of : 250/225m rowing @moderate to mod/fast pace + :15-30sec of free hs hold/ hs hold
againts wall. Voit yrittää irroittaa toista jalkaa seinästä yms haastavuuden hakemiseksi
tai laite musta kuminauha kyykkyräkkiin karkeesti hartiaseudun korkeudelle ja tee kässäriin
meno kuminauhaa vasten "kyykkypaikan kohdalla)
rest 30-45 sec bwn sets

Strenght
Push Press 8x4reps@73-75% (perform new set every 1.5 min)

Accessory Work
3-4x3-8 bar muscle ups / 3-5 banded bar muscle ups / jumping bar muscle ups
3-4x8-12 single arm db row R/L
3-4x20-30s single arm farmers carrying @32/24kg + single arm kb oh carrying 16/24kg on other hand
rest as needed
Assarit tänään ennen juoksua.

Metcon
Running
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 1.5 min
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 2 min
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 2.5 min
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
rest 1min
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)

Cool down
5-10 min light cardio with bike/walk/row/ab