AMRAP 7
15/12 Cal Row
6x Shuttle Run

Rest 2min

AMRAP 7
15/12 Cal Bike
6x Shuttle Run

Rest 2min

AMRAP 7
15/12 Cal Ski
6x Shuttle Run

Rest 2min

AMRAP 7
15/12 Cal Echo
6x Shuttle Run

Option 1 – Long bike
45 to 90-minutes Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

For time w/ partner, YGIG, divide anyhow:
70/62/46 - 50/44/38 - 30/26/22 cal row
70 - 50 - 30 wb

TC: 15
HUOM! Kummankin version päivän treenistä voit tehdä millä tahansa tunnilla.

Triceps vs. Biceps – 4 rounds (each superset)

Dips – 12 reps
DB Alternating Bicep Curl – 12 reps (15/10 kg)
30–60 sec rest between supersets

For time :

30-25-20-15-10
Deadlift 60/40kg
Jumps Over barbell

TC 8

Deadlift

6 x ( 3 + 3 ) Deadstop + TnG

Go Every 3:00

4 sets:
6 Deadlifts @70-75%
- Rest 2min btw sets

4 sets:
4 Romanian Deadlifts @70-75% 1RM Deadlift
- Rest 2min btw sets

10 sets:
Start from empty barbell and build up to days heavy 10 reps.
- Rest 1min btw sets