Warm-up:

*General, row+bike
*Perfect stretches
*Banded walk (glute ham)

A)
10 x 15m Sled push (weight by your own choise)

B)
4 x 10 Alternating frwd lunge w barbell (60kg)

C)
4 x 10 Cyclist squat (barbell 60kg)

D)
4 x 12 Calf raise (barbell 40kg)

E)
Core workout

4 Burpee pull up
6 SB Box step up
8 TTB

IN TEAMS OF 2-4...
AMRAP x 8 MINUTES
30m Sled Push @Light to moderate

*One person works, switch every 30m

Me tehää nyt semmonen

800m juoksu
50 kyykkyä
40 snatch db
30 power clean + push press

800 m juoksu
40 kyykky
30 snatch db
20 power clean+ push press

800m juoksu
30 kyykky
20 snatch db
10 powerclean+ push press

For time:
14K Bike

For time:
7K Run

8 Rounds For Time:
4 Strict Pull-ups
8 Dumbbell Snatches (Right)
8 Overhead Lunges (Right)
8 Dumbbell Snatches (Left)
8 Overhead Lunges (Left)

KILOS: 22.5/15

Chest Supported Dumbbell Row 4 x 5, Go Every 2:30

Scull Crushers w/ DB´S 4 x 8, Rest 2:30

Strict CTB 3 x Max Reps, Rest 2:30

Shoulder Press 6,5,4,3 Go Every 2:30

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart

2 Sets (20:00 Total)

0:00-1:00: 15/12 Calories

1:00-3:00: 30/24 Calories

3:00-6:00: 50/40 Calories

6:00-8:00:30/24 Calories

8:00-9:00:15/12 Calories

9:00-10:00: REST

Todays workout is a total of 20-minutes broken down into varying sections of work. The goal should be to work on different paces. Quicker for the shorter cals and slower for the longer intervals.

Use this as your conditioning after some lifting or as a stand-alone conditioning piece. If you're using it as a standalone aerobic conditioning piece, feel free to add on an additional round or two.

Tag someone who loves rowing below!

Level 1: 10/20/30/20/10 for men and 8/16/24/16/8 for women

Level 2: 12/24/36/24/36 for men and 10/20/30/20/10 for women

Level 3: As prescribed above