5 x 1000m Run @ 5km pace

– Rest 1:00 between repeats –

A: Push ups 3set
B: SA kb rows 3set/arm
C: DB shoulder flys 3set
D: For time:
5-10-15-20-25-20-15-10-5 RKB swings

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

LÄMMITTELY
Kiertoharjotus, 2 x 60s./20s.
1. Seinällä toispolviseisonnassa polvennnosto
2. Soutu
3. Liskovenytys
4. Dead bug kuminauha vastuksella
5. Päinmakuulla selän ojennus
6. Hyvää huomenta kepin kanssa

AMRAP 20min
20m farmarikävely
20 x polvennostot paino suoralla kädellä
20 x lankussa olkapääkosketukset
20 x askelkyykky

For time

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb
♂ 135 lb

A) Reverse grip barbell bench press - 4x8

B) 4 sets
Alternate between a) and b) every 2 mins

a) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rows

C) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low)

EMOM 20
A) air bike
B) ring row
C) 2x 10kg DB boksille nousu
D) 4kg ball abmat sit-ups
E) rest

Result= yhteen laskettu toistot/kalorit

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

3-4 rounds:

4min bike
3min row
2min ski

• pk vauhti

DB single arm row 4x8 reps/side (raskas paino)