• Run easy 400m

• 3 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 2 rds:
  20-30s. Kipping swing
  20-30s. Hollow rocks

• Mobility...

Every 10 minutes x 4 sets:

400/350 m row
10 DB box step over 35/25 lb
5 devils presses 35/25 lb
20 feet anchored sit ups 35/25 lb
5 devils presses 35/25 lb
10 DB box step overs 35/25 lb
400/350 m ski

8 min timecap.

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

Four rounds, Work for AHAP

Kulmasoutu tangolla 5 x 5 toistoa nousevin painoin.

A: Bench press 3x5 @82,5%, Amrap sista setet
B1: Lat pull downs 4x5
B2: Seated shoulder press 4x5
C1: Reverse db flys 2set
C2: BB skull crashers 2set

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 snatch

Second 5 rounds (7:30-15:00:
1 power snatch
3 over head squat

4 rounds for time:

30 du
20 cal ergo
10 weighted box over (double dumbbel)
20 russian twist

For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

2) 6 rounds: 5 negative hspu + 50 DU

3) 6 rounds:
10 box over jump
10 cal row
10 abmat
IGYG rundit ja vauhdilla.