3 x EMOM 8 with 2 rest between emom's

A.
1. Echo bike, arms only
2. Echo bike

B.
1. BikeErg, standing D10
2. BikeErg D3

C.
1. SkiErg, arms only D10
2. SkiErg D3

Warm Up
3 min Run, Row,Bike
then 2 sets
20 walking lunges
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Workout
4-5 rounds for quaity
Deck squat with 10kg plate x 3-5 reps
Jumping Lunges x 8-12 reps
Plyo Push Ups x 4-6 reps
Box Jump x 3-4 reps (terävästi)
10 sec sprint with Air Bike (nousevalla vauhdilla)
rest 1-2 min bwn rounds

Midbody work
2 rounds

1:00 Plank Hold
20 DeadBugs
10 Alt Leg V-Ups
rest 2 min

For cool down
Cardio Piece at the end as you like
30s recovery pace
30s easy pace
30s moderate pace
30s rest
perform with 1-2 machine this , 1 round is 2 minutes

HALUTESSASI VOIT MYÖS PITÄÄ TÄYSIN TREENIVAPAAN PÄIVÄN.

5 rounds for time:
30 DU
1 Legless Rope Climb 4m + 1 Rope Climb 4m
6 Box Get Overs 120/100cm

Complete:
2 x 10 Minutes @ 105% of Your 20 Minute Average Watts
--rest 5min between sets--

5 Sets of 3 @ Light Weights

• Pause for 3s overhead on every rep

3 Rounds:

1:00 Machine or Run
5 Ring Rows
10 Push Ups
15 Air Squat

🦋🍀🌿🍬🦋🍀🌿🍬🦋

800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups

15 min of
1) 10 t2b
2) 6-8m HS walk
3) 14/10 cal row

2-4rounds:

8+8 suitcase deadlift
16 snowangel