warm up: 10min erg ascending pace + shoulder openers

5rds 1min on/1min off
10-20wall ball (unbroken set)
max reps du

Row 2 x 2K, 4 min rest between.

AMRAP 7

Row 15/11 Cal
6 Rower over burpees
8 Thrusters 50/35kg

3 rounds for time of

• 21 hang squat snatches
• Row 500 meters
• Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

12-9-6-3 reps for time of

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

3-5 Rounds (no more than 20 minutes)

• 20 cal assault bike
• 10 Slow down/fast up GHD situps
• 10 Slow down/slow up GHD Back extensions
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

• 15 Interval of:
Assault Bike 1:00 @ 105-110% MAP
0:45 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

3 Rounds of:
21 Front Squats @30/40kg
15 Burpees
15 Situps
50 Double Unders

Biking outside for 98 mins (37,4 km)

5 rounds:

10 x thruster (25 kg)
10x vatsalinkku

2 rounds:

5 leukaa (3 puhtaana ja 2 kuminauhalla)
5 dippiä laitteessa omalla painolla

Muuta:

Tenniskyynerpää vaivaa. Tämä oli ensimmäinen yritys reenata kolmen viikon tauon jälkeen. Ei kestä vielä kunnon punttireeniä.

Jatkan punttitaukoa koska ei se muuten parane. Vamma tuli kesällä ja olen jo testannut miten se kestää kipeänä reenaamista.