Optional Accessory
CONDITIONING

20sec ON, 10sec OFF for 8 rounds:

Medball Clean

RPE 3 to 4

50-40-30-20-10 kaloria
Soutu, pyörä tai hiihto

50-40-30-20-10 toistoa
Thruster 15/20kg

Recovery 15 minutes

5 min ski
5 min bike
5 min row

A.1.
90s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

A.2.
45s. Row / Air bike

2-3 rds:
15-30 DU's
4-8 Box step overs w/ db's
4-8 Deadlift

A.3.
Mobility:
- Lunge complex
- Glutes stretch
- Hamstring stretch
- Couch stretch

5 Rounds

10 Pull-ups

15/10 Calorie Row or 10/8 cal bike

30 Wallballs

10 Minutes of easy cardio

3 rds, 8 reps each movement

Single leg DL with barbell
Tempo sumo stance goblet squats
Single arm tricep kick backs
" Lu raises"
Supinated grip barbell row
Plate pinch grip hold max seconds

rest 1 min

Midline 4 rds
Rower rollout 6-8 reps
rest 1 min

3 rounds for quality
3 skin the cats
6 ring dips
10 m hand stand walk
20 s l-sit

Squat Clean 3-3-3-2-2-1

• 10 Interval of:
Row 500 m @ 1-2’’ faster than 2000 m PR pace
1:00 rest each interval