Rest day - what did you do?

A) Rowing technique

B) Partner workout
In 8min window max calories row
1. 20 pulls on the rower (high damber)
2. Bar hang

Rest 4min

In 8min window max calories row
1. 20 pulls on the rower (low damber)
2. Plank hold

Rowing is performed you go / I go. While the other one does 20 pulls, the other one is on bar hang / plank hold and then they switch.

With buddy 50min quality time

20 min Bike
One biking other 2 rds of "cindy"ish
5/5 single arm ring row
10 scap push up
15 squat with light weight in front with straight arms

20 min ski
One skiing other 2 rds of ;
5/5 single arm kb bottom up press
10 seated row with band
15-30s dead hang

10 min finisher
Plank hold & squat hold
One holds plank, one in bottom of squat
Alternate as you like

2 kierrosta

Juoksu korttelin ympäri
100 istumaannousu
2 km soutu/hiihto tai 4 km pyörä

1A) SPLIT JERK 4x6x55%
1B) V-UPS, EXPLOSIVE 4x6

AMRAP 12 min
3 Strict Handstand Push-ups
12 DB Hang Power Cleans @2x22,5/15kg
3 Rope Climbs
12 DB Push Press
Goal: 3+rounds

Extra:
Upper-back Triset
3 x 10 each position.
- band pass through
- banded face pull
- banded pull apart
Use red band
60s rest

Superset!
A1) Strict Chin ups
5 x 6. Rest 45s.
– add weight if needed
– add 3-5 reps to last weeks total volume

A2) DB Floor Press
5 x 10-12. Rest 45s.

1000/750m Row
200 DU's
800 Meter Run
50 Burpee Box Jump Overs
2000/1500m Bike

(Time cap: 25min.)

4 rounds for quality AHAFA

8-10 1-arm DB row
8-10 seated DBL DB strict shoulder press
8-10 bulgarian split squat
- push the weight
-RPE 8.5

EMOM 20

1) 15/12 cal assault bike
2) 12 GHD sit up
3) 10 DBL DB Thrusters @ AHAFA
4) 12 DBL DB DL @ AHAFA
- use same DB's trough out the emom
- if GHD is not possible -> swiss ball pikes, use medball ( no pull ups)