6 Sets of 3 Reps Front Squat with Band Tension

10 x E3MOM
2min c2 bike
1min different bodyweight movement each round

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Movements:
Air squat
Lunges
Bulgarian split squat
Kangaroo squat
Flutter kicks
Hollow hold
V-tuck
Kasakka squat
Dragon squat

4 Rounds of
1min Wall sit
1min ME Air Squats
1min ME “Bar-Facing” Burpees
1min ME Jumping Jacks
1min ME Flutter Kicks
1min Rest

10 mile run for time

Kyykky 5x2 (70-75-80-85-90%)

Sivutaivukset 3x15-25 / puoli

Leuat, vastaote 3x5 (lisäp tarvittaessa)

SitUps lisäp 3x10

100 DU
21 burpees
75 DU
15 burpees
50 DU
9 burpees

6 minsaa/ puoli pallon kanssa.

5min running nose breathing only

5-10 Down Dog to Cobra video

500 m Airbike
40 kb swing 20kg (w)
50 DU
40 sit ups
50 squats
1000 m row

1 minute bike 10 cal
2 minute bike 9 cal
3 minute bike 8 cal
4 minute bike 7 cal
5 minute bike 6 cal
6 minute bike 5 cal
7 minute bike 4 cal
8 minute bike 3 cal
9 minute bike 2 cal
10 minute bike 1 cal
All out