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%

5 Rounds

12 Back Squats 135/95
12 Lateral Burpees Over Barbell

Metcon
3 rounds

12/9 calories air bike
15m hs walk or 3 wall walks
rest 1:1
3 rounds
12/9 calories air bike
10 or 15 toes to bars / knees to elbows
rest 1:1
36/27 calories of air bike
30m hs walk or 6 wall walks
20 or 30 toes to bars / knees to elbows

time target is bwn 4-5 minutes on each part. Keep bike fast but not sprinting all out to be able to go for HS walks pretty
much straight after bike. Know you ability with toes to bars and break them smartly.

Strenght
4 sets
6-8 sumo deadlifts @55-65-75-85% of 1rm deadlift
rest 2-3 min bwn
4 sets
6-8 Single arm db row @ increase weight a bit for each round (means 2.5-5 kg )
rest 1-2 min bwn