70 min
2 min run/1 min walk
10.5 km, 6.54/km
HR 121/147

80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Rest day

5 sets (20 mins)
6-8 Ring Pull up
- after each set 30 sec L-sit on box
- 60 sec rest after each round
Scaling: neagtive , partner assisted, feet on floor ,

Bench press 1x93% + 4x4x85%

16 min amrap

• 16 cals @ rower
• 16 Russian swings 20kg
• 16 steps walking lunges, 20kg plate overhead

15 hspu
15 c2b

15-12-9 cal
Row
Ass bike

15 hspu
15 t2b

15-12-9 cal
Row
Ass bike

15 hspu
15 pull-ups

Daily max of

Squat snatch + hang squat snatch + ohs

Tempaukset, lisäpainoleuat, pikatuuletus
1. Tempaus allemenot 3x3 (moderate weight, be fast and snappy)
2. Tempaus 6x2 polven päältä, voit käyttää pukkeja. (6x keskiraskas tai raskas, jos hyvä päivä saa nousta ennätysrautoihin. säilytä jämäkkä allemeno)
3. Pull ups 4x4 (use extra weight if needed)

1. Optional MetCon: 3 rds: 10 thruster 30/40 kg 10 bar over burbee target: unbroken reps, be fast and fury! scale weights if needed