For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins

3 sets of
3 min ON/1 min OFF
30 Air Squats
20 Split Jumps
10 Sit-ups
+ Max reps of Burpees in the remaining time

1. Easy 2 minute jog

2. Active mobiity:
   You can go through all these 16 movements on the video or spend 5 minutes with your favorite dynamic stretches.

3. 400 m run with a bit harder pace than your goal pace for the test.

1 min ON / 30sec OFF

4 rds:

1min: burpee
30s rest
1min: air squat
30s rest
1min: plank hold
30s rest
1min: walking lunges
30s rest

Hamstring bridges (5 x 10) in slow tempo. Slow extension + hold + fast flexion.
1:00 min rest between sets
 
Then

Wall sits (3 x :45s)
1:00 min rest between sets

 

Warm up 2-3 rounds
2min easy run
15-30s fast run
10 air squat
10 DB/KB snatch
*
20min amrap
400m/2min run
20 DB/KB snatch
20 squat jump

Strict push ups (5 x 10). Slow down + hold + fast up.
1:00 min rest between sets
 
Then

Seated rows (3 x 10) in slow tempo
1 min rest between sets

HUOM! Sairastapauksen vuoksi ohjattu Zoom -tunti on peruttu

30min amrap

80m kb carry (32kg)
5 pull ups
20 abb sit ups
15 kcal (assault, row, bike erg)

Fundraier treeni 3

50 Käsipaino maastaveto 2x 22,5 tai 15 kg
50 Istumaannousu
50 Askelllus laatikolle 60 tai 50 cm
50 Thruster yhdellä käsipainolla 22,5 tai 15 kg

Aikaraja 20 min.

10/10 - 8/8 - 6/6 - 4/4 - 2/2 min.