EMOM30 for
10/8 cal echo bike
12 WB
15 KB Swings

HS practice
HSPU practice

Partner workout
2 ends
a) 50 wall balls + hs hold
b) 40 pull up + hang
c) 50 box jumps + sand bag hold
rest 2 min b/w a, b, c

5 x EMOM6

1. EMOM6 Russian swing x 20 Punnerrus x 10
2. EMOM6 American swing x 20 Rengassoutu (haastava) x 10
3. EMOM6 Maljakyykky x 15 Burpee x 10
4. EMOM6 Thruster x 5+5 Sit up x 20
5. EMOM6 Rivekyykky x 5+5 Liskopunnerrus x 10

for 90min
bike erg, row, bike erg 10 min each
- Nasal breathing
- HR @ 70-80%

4 Supersets of:
12 SA DB Bent Over Row
12 Single DB Standing Skull Crushers
Score: Single Arm DB Bent Over Row
- Rest 2-3min btw sets

4 Supersets of:
12 DB Lat Pull Overs
12 Alt. DB Hammer Curls
- Rest 2-3min btw sets
Score: DB Pull Overs

4 superset of:
12 Cable Lat Pull Downs (narrow grip)
12 Seated Barbell Presses
Score: Seated Presses
- Rest 2-3min

5 rounds for quality:
1min Sorenson Hold
1min Wall Sit
- Rest 2min btw rounds

6 Rounds for time:
18/15cal AB
15m+15m Single DB Walking Lunges 20/15kg
- You can carry the DB as you choose

Shoulder press 7x3 every 2"