Basic Endurance 75 min

Ski 10min
5 Ring MU
10 HSPU
30 pistols Alt.
Bike 10 min
100m One arm over head walk 32,5/22,5kg (change after 50m)
8 Tng Box Jumps 30/24"
Row 10 Min (without straps)
5 Narrow Grip OHS, Moderate weight
20 weighted Sit ups

Deadlift 3 x 1
Rest 3-5 min between reps

Rästi

Bench press 3 x 1

“Body Slam”

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 D Balls 60/40

5 Push Press 60/40

A/
12 BMU/Jumping MU/C2B
12 DL 70/45kg
9 BMU/Jumping MU/C2B
9 Hang PC 70/45kg
6 BMU/Jumping MU/C2B
6 STOH 70/45kg

TC: 12 mins

B/4 rounds for time
15 Cal Row
14 DB sqt snatch @22,5/15kg
15 T2B

TC: 20 mins

Front Rack Carry: 5 Minutes of Max 20m trips
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 Rounds for Time
10 Push Presses @40/30kg
10 Power Curls @40/30kg
10 Bent-Over Rows @40/30kg
10 Floor Presses @40/30kg
10 cal row/bike

TC:18'

Snatch pull + Snatch High pull x 8, Every 1:30

80-110%

Bulgarian split squat 5x6-10 / puoli

Suorinjaloin maastaveto käsipainoilla 4x12-20

Tasapainolankut 3-5 sarjaa

Quad blast 1-3 sarjaa