E3M x 4

3-3-3-3 V.1

Huom! Raskaat työsarjat huomioiden toistoreservi. Jokainen toisto mahdollisimman kovaa ylös!

Men:
Assault 60-50-40-30-20-10 kcal
Row 10-20-30-40-50-60 kcal

Women:
Assault 55-45-35-25-15-5 kcal
Row 5-15-25-35-45-55 kcal

Alternate between movements. This is not all out effort, but do the work and sweat.

C&J 7x1 @60-75%

Keep it light and fast

RPE 3-4

CONDITIONING (21.11.2018)

4x10min EMOM, 5min rest between (A+B+C+D)

A: 5 Pull-Up + 10 Push-Up +15 Air Squat

5min rest

B: Alternate between 1&2
1) 10 Push Jerk (unbroken, bar from ground)
2) 10-15 Medball Clean (squat cleans)

5min rest

C: 
1) 10-15 TTB
2) 8-15 Up and Down

5min rest

D: 
1) Row 14/9cal RPE 4
2) Row 8/5 cal RPE 2

Overall RPE 3-4, not all out!

Target: 10-15sec rest on each minute. Unbroken sets.

Tailor the rep scheme to fit your fitness level.

For Quality, 3-4 rounds, rest as needed

Run 400m, RPE 2-3
10 Double KB Front Squat,
RPE 3-4
10 Double KB Row, RPE 3-4

A) 5x4 deadlift @75-80% 1RM

B) 3 rounds for quality
8-12 BB biceps curl
8-12 DB pull-over
8-12 KB side squat

Back Squat 5x3 @80-85%

8 x alkavalla 2 minuutilla

1 tempaus riipusta + 1 tempaus polven alta + 2 valakyykky, rakenna maltilla

Partner For time:

1000m row

EMOM
8 x 3 push press