A.
Easy row/Bike/ski ~5min.
+ stretch

60s. Moderate pace
Rest 30s.
45s. Hard pace
Rest 30s.
30s. Fast pace

Rest 3-5min...

B.
20min. max effort:
(Row / Bike / Run / Ski)

C.
"Body Armor"
With DB's:
3 rounds:
10+10: Biceps curls
10: Shoulder press
10+10: Bent over row
Rest as needed

• Ohjeistus:

• B: Valitse joko soutu, pyörä, juoksu tai hiihto.

• Seuraa keskinopeuttasi/tehoja harjoituksen aikana.

• Testaa itseäsi. Pitäisi tuntua pahalta.

• C: Hauiskääntö vuorokäsin, työnnöt molemmilla käsillä, kulmasoudussa käsi kerrallaan.

Deadlift 4x8

E3mom 4 x 8 Deadlift

*enemmän painoa kuin viimeksi! Tee kaikki sarjat samalla / nousevilla kuormilla
*kolmen minuutin välein nostot

EMOM 25:00
- Lateral Bench Step Up
- Inchworm
- Russian Twist
- Jump Squat
- Rest

+
Cooking Skills

Penkki 4x5 toistoa
Vinopenkki 4x5 toistoa
Käsipainopenkki 4x5toistoa

For time:
3K Run
Into
4 Rounds (1:1 work/rest ratio)
10 DB goblet squat 20/15kg
20 Alt. DB hang snatch 20/15kg
30 Push-ups
Into
3K run

A) Wide Grip Negative Push-Ups
5 x 5, Rest 90s

B) 5 Rounds, go every 3:00
5/side Superman Waves
10 Shoulder Tap Burpees

+

Useless Skill #06

A.
2 rds:
5 Walk out + Push up
10 Air squat

2 rds:
6 Up&down dog
6 Spider lunge + twist

2 rds: (R+L)
2-3 Russian swing
2-3 Hang clean
2-3 Hang snatch
2-3 Push press

B.
KB/DB conditioning:

3-5 rds: (Right+Left)
1-2-3: Russian swing
1-2-3: Hang clean
1-2-3: Hang snatch
1-2-3: Push press

• Ohjeistus:
• Huilaa sarjojen välissä sen verran, mitä tarvitsee.
• Suorita aina 24 toistoa yhteen putkeen ilman taukoja. (katso video)
• 1 kierros = 2x 24 toistoa ( Oikea + Vasen käsi)

C.
Midline work:
2-3 rounds:
30s. On / 30s. Off
1.) Bicycle Ab twist
2.) V-sit ups
3.) Russian Ab twist
4.) Spider plank

4 rounds

1 min / movement

Plank
Sit ups
Side plank (right)
Jack knives
Side plank (left)
Suffle (legs)

Rest

For time
200m Run
21-18-15-12-9-6 Pushups
21-18-15-12-9-6 Situps

*Run 200m as a start of every round (total of 6 Rounds)

WARM-UP

5-10min jog/run. Get some side steps, high knees, heels to bum etc.

Perfect Stretch video

---

CONDITIONING 

Run 75sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 10x600m, 90sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

---

COOL DOWN

5min jog with nose breathing only.