400 m run
20 pushups - box pushups
10 DL @65%

3x 1200m, 4 min rest btw sets.
Keskivauhti 1200m = 100-150m kovempi kuin cooper tavote.

Esim 3000 cooper tavotteella keskivauhti olisi 3100-3150 cooper vauhdin välissä.

Warm up(0:00-8:00)
3rds
20 jax
20 heels to rear
20 mountain climbers

Mobility(8:00-12:00)
1:00 min couch stretch
0:30 sec shoulder distraction per

Fittrain Intervals(20)
:60-:50-:40-:30-:20-:10
jump rope
lunge
jing jangs
alt leg raise
rest

Opt(12)
800m run +1000m row
5x5 hip extension
200m farmers carry

Finisher
30 band pull aparts
60 knee tap crunch
1:00 min bf stretch

For quality:

• 10 Legless rope climb (Scale to 8/6/4 if needed)

10min EMOM 2 power clean.

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

Basic Endurance CrossFit 70 minutes

Row/Ski/Bike 10 minutes, Alternating
10 m HS walk
5 C2B + 7 TTB (UB)
7 TnG Hang Power snatch 60/40/27,5kg (UB)

3rnds 6-4-2 rest 90 sec between sets.

Warmup 3x3 bw
1x4
1x3
1x2

2 x 3 RM

Finisher 2xbw, easy

2,400 Meter Row

Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds

Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.