6 intervals for consistency (3 each):

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

1 min rest between sets.

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13

E4MOM for 16 min:

400 m run
15 kb swings
40 m sled push

X2GT

5 rounds for time:
Run 400m
20 box jumps 50/60cm
20 sit-ups

Overhead press 8 rm

Alternate A1/A2

A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

A: Warmup: Jumpe rope 10x30/30 on/off
B: SA Kb press 4x3
C: Push ups 3xMax, no rest at the top
D: DB skull crushers 3x6