Back Squat

4x4@75%

For Time:

Row 1000/900m
27 c2b
Row 900/800m
21 c2b
Row 800/700m
15 c2b
Row 700/600m
9 c2b

300 cal on ab
But on the:
0min 2 burpee pull ups 2 goblet squat 32kg
3min 4 burpee pull ups 4 goblet squat 32kg
6min 6 burpee pull ups 6 goblet squat 32kg
And so on...
So long that you finish 300cal or cant do the burpee pull ups or goblet squats

Bent over barbell row 12-10-8-6 reps. Add weight for every set.

6 rep maximum for Floor Press.

IF YOU WILL DO 19.4 TWICE:

20-30min LIGHT AEROBIC WORK AND GOOD MOBILITY

IF YOU DO 19.4 ONCE:

60-90MIN AEROBIC ENDURANCE WORK:

20-30 min Zone 1 (bike)
20-30min Zone 2 (bike or row or run)
20-30min Zone 1 (bike)

I will post pm session for Saturday when we know what is 19.4

Banded Pulldowns: 3 x 20. Rest 60s.

10 x 1 min AMRAP, rest 2 min btw rounds
2 Ring Mu
20 Du´s
6 m HS walk

Assaultbike

Work:Rest (s)
45:90
40:80
35:70
30:60
35:70
40:80
45:90

Work at 80% rest at 40% of your power output

• 5-5-5-5-5 of:
BB Front Squats
5 @ 8 RPE (-5%) (Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80% 1RM 5 reps
75% 1RM 5-5 reps