Wu:
Mobility

Emom10
3x front squat (Start ~ 50-60% of 1RM)

Amrap15
5 deadlift
10 v-ups
10 wb

For 40 minutes:
6 one arm DB thrusters (left)
30 m one arm overhead carry (left)
6 one arm DB thrusters (right)
30 m one arm overhead carry (right)
4 min ski/run/row/bike

Every 90s 5rounds
1 C&J
Then
Every 120s 5-7rounds
1 C&J

6x
4min ON/1min OFF

A) SkiErg
B) Row
C) Assault Bike

40 min joka 2. alkavalla minuutilla

1. 200m Juoksu
2. 300/400m Soutu
3. 15 Yleisliike
4. Kuollut koppakuoriainen

Rowing output’s

Row 5x 350m / bpm 80-85%

Rest 2min between intervals/ Damper 10

•••

6 rounds, 90sec ON, 30sec OFF

A) row
B) c2 bike/ echo bike

Easy-moderate pace intervals / bpm 75-80%

EMOM x6

7 KB Deadlift + 6 KBS + 5 Goblet Squat + 4 Burpee

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Perfect Stretch video

Deadlift 3 RM, then 3x3 @ 90%

7 rds:
1min: Assault bike ( hardest sustainable pace)
2 min: Rest
1 min: sled push ( heavy load, move whole minute)
2 min: Rest

Takakyykky - tekniikka / 3 x 5 takakyykky sopiva paino

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