Row for 10 minutes, try to keep a steady pace.
Result as meters and/or calories.

Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• BikeErg (cals)
• wall-ball 3m (N 6kg / M 9kg)
• SkiErg (cals)
• käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

3 sets:
30s ON / 30s OFF

1. Alt V-ups
2. Russian twist
3. Heel touches
4. Toe touches
5. Bicycle crunches
6. Leg lifts Right
7. Leg lifts Left

A.
3 sets:
10 Strict pull-up
15 DB bench press
20 Cal ski
15 DB bench press
10 Strict pull-up
*3-4min rest btw sets

B.
10 x every 3 min
5 RMU (bar MU)
2 Squat clean + 1 jerk

C.
5 x every 4 min
8 C&J
12 Box jump
2 LLRC (rope climb)

A.
OTM 20
1. 10 TTB
2. 30 DU
3. 10 WB
4. 10 DB Snatch
5. 20 Hollow rock

B.
210 Cal bike/row/assult bike (70cal each)
*complete 5 thrusters after every 10cal and switch

For 45 minutes at consistent pace:
500 / 450 m row
15 ring push ups /
500 m run
2 (legless) rope climb / 8 pull-ups

3 Giant Sets:
7 Bottom Range Dumbbell Bench Press 2x25kg
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
15 kneeling pallof presses L/R

tabata abmats

Lämppä: 2x hiihto, echo ja juoksu

Treeni: leg thrust ja pressiä/ push pressiä

For time:
30 thrusters 75/55
25 pull ups
90 dubs/180 singles
20 thrusters 95/65
25 pull-ups
90 dubs
10 thrusters 115/75
25 pull ups
90 dubs

• sub ring rows for pull-ups
• 180 singles instead of dubs
• must add weight on bar for each set of thrusters! Should be starting at a light weight you feel comfortable with