1. DU's x50
2. HSPU x8-12
3. T2B x8-12
4. Burpee over box x8-12

A: TGU 3-3-3-3-3/ each arm
Build up in weight

B: ”Core blaster”
5 sets of:
Max rep seated pike leg raises
8x Ab roll outs/evil wheels
2-3min rest

Every 3min.:
15/13cal Air bike
5 Sandback over to shoulder (70/45)

8+2+8+2+8+2
(65-70% + 80-85%)
Rest 2-3min.

5x3 @65-85%

Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

Rowing intervals:

20 rounds:

30sec ON, 30sec easy pace (20min workout)

RPE 3 (under anaerobic thershold)

Don´t get off the rower during easy pace.

Rest 5min

For Quality

Run 800m
30 Wallball
15 TTB
5 MU

RPE 2-3

Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

1. 500m run
2. 21-15-9 push up, sit up, air squat
3. 500m run