1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

1)
E2:30 x5:
6 deadlift + 5 heavy and low kb swing

2) emom12:
1: 12 glute bridge march with plate
2: 6 leg assisted pull up
3: 6 push upp

Every 2:30 for 5 sets

10-12 Box Handstand Push-ups/ Pike push up
10-12 Ring Rows

2-3hlön ryhmässä:

2000m hiihto

100x tempaus kahdella käsipainolla

4000m pyörä

200x veto etunojasta

2000m soutu

100x kyykky

Front squat

3 x 2 @ 70/75/80%, rest 3:00 between sets

– Intentionally lighter sets. All reps should feel explosive ( = avoid grinding reps)

4 Rounds For Time :

10 Box Jumps 24/20"
10 Push-Ups
10 Squats w/ Plate 20/15kg
10 Sit-Ups

TC 12

Weighted Dip 5x3

4 sets:
6 Double DB Single Leg Romanian Deadlift
- Rest as needed btw sets

3 Rounds of

3x 3min ON/1min OFF
Row
Ski
Bike

3 x läpi 30sec työ 30 sec lepo tai 40/20
plank switch
Kylkilankku vasen
kylkilankku oikea

3000m bike erg, 500m välein:
5 devils press 22,5/15kg
10 walking lunges 1 xkäsipaino
15 air squat