2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

6 to 8-minute EMOM

Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute

• Start each set with a wall walk

Score. Total reps on HSPU and GHD sit-ups

5x every 2 min
7 Strict Deficit HSPU
- No prescribed deficit
- if can't press up do every 3 min negative deficit HSPU

CHEST TO BAR
4x every 2:30 min
3 behind the neck pull up + 2 wide grip chest to bar pull up + 4 normal c2b

5min on - 1min off x6 With partner - both work the full time, alternate between a & b:

a) 10 weighted burpee box get over (60 / 50 & 24 / 16, vain yksi kuula)
- in the meanwhile easy-moderate bike erg / air bike

b) 80m (10x8m) double db farmer's carry - GO HEAVY!
- in the meanwhile easy-moderate row

A1: SA Lat pull downs 3set
A2: SL hip thrusters 3set
B1: SA KB Rows 2set
B2: Jane Fondas 2set
C1: DB forward leaning reverse flys 2set
C2: Rkb swings 2set
D: DB biceps curls 1xMax

For 40 minutes at consistent pace:
35 double unders
25 KB swings 20/12 kg
15 m quadruped crawl (7,5 m + 7,5 m)
10 alternating pistol squats
5 pull ups
90 s rest

Golden six vaihtoehto takaketjulle kyykyn tilalle.

4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose