A: Back squat 5-5-5+
B: Bench press 5x10
C: OH triceps extensions 3set

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

4 x Superset:
8 Banded Deadlift
5+5 Weighted Pistol Squat

3 x Superset:
15 Barbell Hip Thrust
15 GHD Reverse Leg Lift

Intervals
6 x 1min on / 2min off:
A) Max Standing Bike-Erg Calories
B) Max Wall Balls @ 12/9kg
C) Max Burpee to Target

6 kierrosta YGIG tyyliin
10 Devil Press
20 Wall Ball
30 DU
20 Wall Ball
10 Devil Press

1 soutaa (max calories) kun toinen tekee töitä. 3 rundia per henkilö 💪🏼

ABS

Every 2:30x3
30s plank
30s Max reps V-ups
30s plank
30s Max reps sit ups

For time :

30 Clean & Jerks 52,5/37,5kg ( Teen 45/30kg)
Run 1600m
10 Rope Climbs
Run 1600m
100 burpees

Target 30:00
Cap 38:00

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.

1. 40s Soutu
2. 10-12 Askellus boksin yli
3. 8-12 Tankosoutu
4. 40s Pyörä
5. 8/8 Yhden käden vauhtipunnerrus
6. 40s Kelkka
7. Lepo

Consider signing up for the CFCH Erg Triathlon on Feb 26th: Solo, partner or team of 3 option!
+
10:00 easy Bike, Row, Jog, Light Sled Pull
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)