3 x 60sec
1min rest btw sets

4 Rounds, new round every 4th minute
Alt.
A) 20/15 Cal. Assault Bike + 15 Wall Balls

B) 30m Sled Push + 10 Burpee Box Jump Overs

Rest 2min

4 Rounds, new round every 4th minute
Alt.
A) 20/15 Cal. Ski-Erg + 10-15 GHD situps

B) 30/20 Cal. Row

Every 7 minutes for 35 minutes (5 sets)
1 round of “DT” w/DB’s 35/25 lb
600 m run or row
1 round of “DT” w/DB’s 35/25 lb

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Hyvää huomenta 4 x 3

Hyvää huomenta VAPU

4x3

4 x 6 Back rack jump squats

Do all the sets with same weight. Don't go too heavy, stay explosive!!!

Ty veto pois heittäen, 110% 4x3

Tempaus 5 kg alle alkupainon, kisaverryttely ilman kisanostoja

50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1

3 rds for quality
8 fast V-ups
15 tuck crunches
30 sec Hollow rocks
30 sec Superman rocks
1 min Plank hold

• 10 sec rest between sets