A: Windshield wiper pushups 4x4 2,5min rest
B: SA DB press 4x5/arm 2min rest
C: Flared push ups 3set, smalare för varje set, 2min rest

2 Rounds @ HR Zone 2

20 Minutes Bike
20 Minutes Row
20 Minutes Ski

4 rounds for quality

400m row
8 dbl db seated press
12 seal rows dbl db
15-20 biceps curls

hr 70%

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck
2 rounds 5 reps each
- front squat
- good morning

---

Muscle clean
+
straight leg box jump min 10cm high

5 x every 3 min

4 + 3

@ 55% of 1 rm

3x4000/3300m

20DU

500/400m Ski
500/400m Row
500/400m Bike erg

30DU

900/750m Ski
900/750m Row
900/750m Bike erg

40DU

1200/1000m Ski
1200/1000m Row
1200/1000m Bike erg

40DU

900/750m Ski
900/750m Row
900/750m Bike erg

30DU

500/400m Ski
500/400m Row
500/400m Bike erg

20DU

Easy pace

‘Conditioning-Pump sesh’

6 min Amrap
10 dbl DB floor press
5 Strict pull up / Hard ring row/ feet assisted Pull up

Rest 2’

6 min Amrap
10 dbl DB alt. reverse lunge
5 High box jump@75/60cm

Rest 2’

6 min Amrap
5 dbl DB clean & press or push press
5 Strict T2b / Strict leg raise

Rest 2’

6 min Amrap
10 DB renegade row
5 Burpee over DBs

RX loads: 22,5/15kg

3rnds
5+5 Bulgarian split squat
5+5 Death March
5+5 Glute plank

AMRAP 12min
1-2-3-4-5 etc

Pull-ups
Pistol squat alt.
Abmat sit-ups
WB 6/9kg

OHS 5-5-5-5-5

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Seinällä toispolviseisonnassa käden avaus & kierto
2. Lonkankoukistaja seinällä
3. Toispolviseisonnassa jalka sivulla - kierrot
4. AKK & kurotus vastakkaiseen jalkaan - jarruttava punnerrus - kobra

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
6 kcal laite
12 x tempaus vuorokäsin kp
24 x vuorikiipeilijä