Bench Press:
3x 5 reps (2 sec pause at the bottom)
max 60% of 1RM Bench Press

For 60-minutes @ base*

5-4-3-2-1-minutes of each:
Row for calories
Run for distance**
Ski for calories
BikeErg for calories
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
** Or calories if on a runner

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 450m Row
• 12 DB Snatch
• 20m DB OH Lunge
• 50 Drag/Heavy DU

*DB @50lbs

-rest 3min between sets-

Accessories

4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 10/10 1-leg Romanian Deadlift (DB)
• 8-12 Band Assisted Reverse Nordic

EMOM40

1. Row, Bike, Ski

2. Farmers carry

3. Box step over

4. Hand release push up

5. Sit ups

2x2x35
2x2x40
2x2x46
2x1x49

for time

• 25 “strict” GHD sit-ups
• 800m run

Perform the following on BikeErg with a running clock :

@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)

After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM (58,5kg)

2x3x52
2x3x55
1x2x58
1x2x60
1x2x62.5
1x1x65

Pendlayrow tai kulmasoutu
1x 6 1x 4 1x 3 , nousu raskaaseen

2x5min ON 2min OFF
A)
6 Boxille askellusta
6+6 Käsipainotempausta
3+3 Painon siirto lankussa

B)
10 Cal koneella
6 Leukaa -jalat lattialla/kumpparilla
6+6 Vatsakiertoa