5 Rounds of:
2:00 on/1:00 Off

• Choose between Row, Bike, Run or Ski Erg
• Maintain output across all 5 sets.

Single Leg Glute Hip Thrust: 3 x 5 ea. w. a 5 count pause at the top of each rep. Rest 30s.

"Alatalja" kuminauhalla 4 x 8-12
Ojentajat käsipainolla pään takaa 4 x 8-12

Warm up(8)
100m run

10 jax
10 air squats

10 mclimbers
10 air squats

10 high knees
10 air squats

100m run

Mobility(5)
1:00 min pigeon
1:00 min chest opener

Weightlifting(15)
Back Squat-4x1@90% of 1rm

Workout(20)
400m run
100 jump rope-challenge up-double unders
400m run
100 butterfly sit ups
400m run
100 hand release push ups
400m run
100 lunges

Opt(12)
1600m walk/run
3x3 front squat
5x5 hip + bk extension

Finisher
30 w-raise
15 side plank punch thru per side
60 oblique crunch
1:00 quad stretch

Rästi

A.) HS hold practise 20 min

4 rds for quality:

30 sec HS hold
rest 30 sec

Kipping Toes to rings 10 reps
rest 30 sec

Plate windmill 10 reps/side
rest 30 sec

Mobility/ Open gym

WEIGHTLIFTING

EMOM x10

1) 3 Hang Power Snatch
2) 8 Bar over Burpee (lateral)

RPE 3

Keep it light and fast!

7000 m wattbike
2000 m row
2500 m run

For Time:
1 Mile Run

Directly Into...

50-40-30-20-10:
Double Unders
AbMat Sit-ups