Weighted reverse lunges 4x14 reps

triple ”Baseline”
every 9min x3

500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

---

tavoite VÄHINTÄÄN 1min lepoa kierrosten välissä. Skaalaa soutumetrejä/toistoja tarvittaessa

2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

---

2 Rounds of gymnastics shoulder
flow

3 Rounds:
45sec. Row/Bike/Ski/Run
(faster pace with each round)
10m crab walk
5 Inchworms with push up
10m pig walk

---

Banded thoracic flow

EMOM 8

1 minute : 13 Box Jumps 24"/20"
2 minute : 35 Single Unders

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds.

One round is 4 reps, 90sec rest, 3
reps, 90sec rest, 2 reps. Use the
same loading for all sets, but add
loading to each round.

All rounds with RPE 4 to 4+
Add 2,5-5% compared to last

A,
Hang Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs lowering to the hang then GO! Regular tempo on the split jerk

B,
3 rounds for time of:
21/17 Assault Runner Calories
15 Bar Facing Burpees
9 Front Squats, 84/57kg

Goal
Sub 12 min

C,
Zercher Carry 1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3x 30m

Pc x 5
+1 burbee
Pc x 5
+2 burbee
Jne