A: E2M for 12min
1: Back squat x5 @3030
2: Strict pull ups xMax unbroken reps

B: Tabata
1: Push ups
2: Situps
3: Squats
Alternate exercise for a total of 24 rounds of tabata(20sec on/10sec off)

• 4 Interval of:
Assault Bike 1000 m @ max effort
1:2 rest each interval

3 x

1 K run
1 K row

Etukyykky

4 RM

• 15 Min AMRAP of:
KB American Swing (24/16Kg) 21 reps
MB Wall Ball (9/6Kg) 15 reps
Ring Muscle Ups 9/7 reps

• 2-2-2 of:
BB Squat Snatch
2RM
90% 2RM 2-2 reps

FOR TIME

• 80 Bar facing burpees
• 4000m row

21-15-9
Situps, pushups, air squats

2-3 sets of 4-8 reps of :
devis presses with 2 dumbbells (rx 22,5kg and 15 kg dumbbells)
rest 2-3 min bwn sets-

Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.
Then,
On their own:
10 Minutes of ”Recovery” work. Options include: easy row, bike, ski, jog or light sled