DB Hammer Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

8 x 30s on 30s. off

max cal assault bike

Strenght
Every 1 min 15s for 10 sets :
1 squat clean + 2 front squat (use about 80-82% of 1rm squat clean)
1 sc + 2 fs x 3 rounds / 2 sc + 1 fs x 3 rounds / 3 sc x 4 rounds

Every 1 min 15s for 10 sets :
3weighted pull ups @moderate/heavy weight (not max heavy 3, feels at the start like there is 2-3 reps in bank)
control movement also backwards. about 2.5-5kg more weight compared last week.
Bodyweight strict pull ups / chin ups are also fine!

Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/hamstrings
Warm up with 2 sets of 10 reps of dumbbell back squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 40% training max
Set 2 is 5 reps of 50% training max
Set 3 is 5 reps* of 60% training max**

Log weight and max reps in comments

Warm Up
2 times with ski and rower, alternate:
40s easy - > 20s moderate -> 10s fast , rest 20 sec bwn
total time 6 minutes for this warm up. then 1 set of:
5+5 squat strech
1 min russian baby strech (5-10 sec alaselän/takareisien venytys ja 5-10s kyykyn pohjilla, rinta /polvet ulos ja paino koko jalalla
5 push up to downdog pose
and some shoulder rolls / maybe quat streching / tricep streching

Metcon
3 times both machines : alternate.
500m moderate
rest 30s
300m mod/fast
rest 30s
200m fast
rest 3 min

Put your paces below.
Stroke rates also down here
ROW 21-23 / 24-26 / 28-30
SKI 28-32 / 32-36 / 36-40

My Paces Below :
ROW @1.46-1.48 / 1.41-1.43 / 1.36-1.38 (damper 6)
SKI @1.51-1.53 / 1.46-1.48 / 1.41-1.43 (damper 5)

1.) Bike
2.) Push up
3.) Sandback carry
4.) Row
5.) Ring row
6.) V-sit up / GHD Sit up

• You choose reps.
• Go easy/moderate pace.
• 30-40s. ON / 20-30s. OFF

Prep after metcon for strenght piece
2 sets of :
5 push up to downdog pose
5 wall squats
5 barbell OHS with 3 sec pause
5 burpee pull ups

Strenght
OHS 3x5 reps @40-50-60%
Bench Press 3x5 reps @40-50-60%
Hang Power Snatches 3x5 reps @40-50-60%
rest 2 min bwn sets

Accessory Work
3 sets
10+10 banded half kneeling pallow press (pause 2s)
10+10 banded standing trunk twist (pause 2s)
10+10 birddogs (pause 2sec at reach)
rest 1-2 min

Cool down
2-3 min light cardio
1+1 banded bully strech
1+1 min banded lat strech
2+2 min glute strech , leg across on box.

Do all sets with same weight. Go 60-65 of max. Rest 3-5 min after set of 20. Rest 3 min btw sets of 10.

Accessory Work
3 sets
10+10 Bulgarian Split Squats
10+10 Single arm push press
10+10 Single leg RDL
rest 2-3 min

Cool down
2-3 min light cardio
1-2 min couch strech each side
1+1 min tricep strech
1-2 min uppertrap with painball against rig each side

1 min General Movement: jog, jumping jacks, jump rope, bike or row
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow Deadlifts
5 Back Squats
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

Push jerk
E2MOM x 5
5@ 50%
5@ 55%
3@ 65%
3@ 70%
1@ 85%