6 Kierrosta: (You go, I go)

12-15 Ranskalainen punnerrus
12-15 Vipunostot taakse istuen
12-15 Kuppikeinunta

3 Kierrosta:

B1.10 Punnerrus
30s Lepo
B2.10/10 Yhdenkäden kulmasoutu
30s Lepo

4 Kierrosta:
A1. 4 Leunveto (4-0-0-0)
30s Lepo
A2. 5 Landmine työntö (3-0-X-0)
30s Lepo

Pyri lisäämään vastusta viime viikkoon.

Dumbbell Bench

4 x 8, AHAP

Weighted Dip

4 x 4 x AHAP

SO 2:30

Bench Press

5x 4 x 75% - 80%

SO 2:30

Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With rower. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
Row "Max Power" Workout
200m controlled sprint at 98%
250m controlled sprint at 98%
300m controlled sprint at 98%
200m sprint at 100%
-Rest 3min b/t reps-

Men damper to 6-7 and Women 5-6.
Put the pace on comment area below. Men Goal pace would be under 1.35 and women under 1.45 for whole time you row.
Score can be "about time" of all intervals.

Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

1A) HANG SNATCH 5x3x55%
1B) SNATCH BALANCE / OHS 5x3x55%

30/24 cal row
30 power snatches 115/75
30/24 cal row