500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Back Squat
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

Every 1:30 for 8 sets:
1-3 wall walk
10-40 Double unders

3x ME
rest 3 min b/w
- Can use 1 ab mat, no plates under
- Rather do one RX than 5 scaled
- If doing 1 rx HSPU per set, have DBL DB next to you to do Z press for 10 reps
- sent a video of your first set to Minna

5 Sets of 3 @ Light weight ( 20 - 30% )

3 rounds:

1:00 Cardio
5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 RDL
5 FS

2 - 3 Rounds:

2:00 Easy Jog
1:00 Wall Sit
1:00 Free Standing Handstand Hold Practice

4 rounds for quality
20 Total DB Death March
20/16 Cal Bike/Ski/Row or 1 x Stairs
40s each Side Plank

TRISET x 3 Rounds
Crossbody KB Romanian Deadlift x 10-12 each.
Rest 60s
Single Arm Offset Ring Row w. Rotation x 8-10 each
Rest 60s
Lying Dumbbell Triceps Extension x 12-15.
Rest 60s

• Improve on last week if possible

4 Sets Of 5 @ 60-65% OF OHS

5 Sets Of @ 70 - 75 %

** barbell at knee level