-Kelkkaa
Työntö + veto
+60kg

-20 Askelkyykkykävely +30kg säkki
10 Boxin yli askellus +30kg säkki

Tempaus

Find your 1 RM for the day.

AF WEEK 28, Day 2

CONDITIONING:
4x 4min ON - 3min OFF (A+B+A+B):

A: AMRAP4

15/12cal Ski
12 DB Snatch (6+6)
9 TTB

B: AMRAP4

15/12cal Echo
12 Wallball
9 Pull-Up / C2B

Target: 2+ rounds each interval. Hit these sport specific VO2max intervals HARD!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 28, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)
2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4
This is more of a skill workout than heavy breathing. Choose movement models that
support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them.
You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

Broad jump
Max length broad jump
Time cap 5 min

Max rep military press
60 kg
5 min time cap

8x5min ON/ 1min OFF
laite cal

Teams of two
50 devil presses (2x22,5/15kg)
100 burpees
200 air squats
3000m row

EMOM20

A) 12cal Bike
B) 10cal Ski