For ten minutes, go 30 seconds slow, 20 seconds average pace and 10 seconds all out.

Result is the number of calories cycled.

Zercher squat 3x3.

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings
10 DB press

Strength and skill
Every 2:30 x 4
Max effort strict pull-ups
10 ring rows straight after pull-ups

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg

3 sets of front squat

1. 9 rep
2. 6 rep
3. 3 rep

2:00 run or row or bike

Barbell warm up

5:00 to warm up bear complex

With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike

45:00 time cap 🧢

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

HS practice 3 rounds
- wall-facing flutter kicks x10
- wall-facing or normal weight shifts x10
- tuck hs hold x10-20s

Every 3 min x3, round cap 2 min
10 (weighted) cossack squats alt.
10 TTB
30 DU

Box squat 4x10
Hip thrust 3x10 + 10 banded
Suorin jaloin tupla db mave x10 + ghd hip ex. x10