5 Gigasets of:
8 Seated DB Shoulder Presses -heavy
12 Ring Push-ups
16 Banded Chest Fly -High to low
- Rest 2-3min btw sets
- Score: Shoulder Presses

5 sets:
1min @55rpm
20sec Rest
40sec @60rpm
40sec Rest
20sec @65rpm
1min Rest
- Rest is light pedaling

Technique drills of Coach's choise

EMOM5:
30-40s DU-crossover / crossover training
- pelkkiä ykkösiä
- ykkösiä sinkuilla sidottuina

1+1@climb to the maximum of the day, rest 2min

1@climb to the maximum of the day, rest 2min

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

For time.

21-15-9-6-3:

burpees
air squats
push-ups
reverse lunges
sit-ups

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%