10-8-8-4 V.2/120s

10-8-8-4 V.2/120s

15 Intervals
New interval every 2nd minute; 5 intervals of each (A, B & C) with 2 min rest between (A, B & C).

• Choose your starting calories goal and add 1 cal of each interval. For an example; 1st interval 15 cal, 2nd interval 16 cal etc...

A.
Bike

B.
Row

C.
Ski

5x 1+1+1+1 @70-75%

4x 1+2

10-20min easy pace machine

EMOM 10
1) 10 m axl bar b.rack Lunges @ 39/29kg
2) 8 Strict T2B

rest 4 min

EMOM 10
1) 10 cal row
2) 8-10 deficit push up

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• t2b can be on a low bar
• def push up use 25kg plates, chest to ground

4 rnds off:
5 DB Strict press
8m HS walk
2 min rest
-RPE 9
- DB weight as heavy as form allows
- hs walk can be: side walk on the wall(but to wall), HS walk attempts for 1 min, shorter distance

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat

4x7 80% of 1RM
2-3m rest b/w

500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk

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5x Every 2min
5 rep Hurdles hops

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4x every 90s.
3x Push Jerk in Split 45/30kg

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8x Every 2 min
Clean pull + Power clean + Jerk
1+1+1
start at 70%
built to 85%

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