For time
200m run unweighted
1' rest
200m run weighted
1'rest
400m run unweighted
1'rest
400m run weighted
1'rest
600m run unweighted
1'rest
600m run weighted
1'rest
800m run unweighted
1'rest
800m run weighted
1'rest
1000m run unweighted
1'rest
1000m run weighted
Weighted With a 12 kg kettlebell insider a backpack

A. 10 times each side – Medicine Ball Toss
10 times each side – Side Plank Elbow Touch
20 leg lifts
Repeat 3 times

B. 60 sec Weighted Plank
20 times each side – Russian Twist
10 Strict Toes to Bar
Repeat 3 times

C. 15 Medicine Ball Slams
10 each Bar Rotations
10 Roll outs
Repeat 3 times

D. Cardio session 45 min

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Maasta kyykyn kautta. Ykköset.

OPEN GYM 8-9:30 pm

25 Row Cal, 25 Bike Cal, 5 rounds of Cindy
20 Row Cal, 25 Bike Cal, 4 rounds of Cindy
15 Row Cal, 15 Bike Cal, 3 rounds of Cindy
10 Row Cal, 10 Bike Cal, 2 rounds of Cindy
5 Row Cal, 5 Bike Cal, 1 round of Cindy

OPEN GYM 12:15-1:15

A. Hang Power Snatch 4 x 3
65% 65% 70% 70%

B. Push Press 8
85% 90% 95%
Supine Bent Grip Over 8
Repeat 3 times

C. Pull ups 8
Incline DB Bench Press 8
Repeat 3 times

D. Seated Military DB Press – 8
Lateral Raise 12
Lying Side Raise 8 each
Repeat 3 times

EMOM 5 Pull ups
5 Hand Stand Push up
20 DU
as many rounds as possible, when all movements are done under the minute.

Bulgarian split squat 3x20

Front squats 42.5kg
GHD
DU

4x 1min kaloreita hiihdellen, 4min paussilla.