A) WU

• 1600m (nouseva vauhti)
• venyt

B) 4x4min on/3min Off

• Hardest sustainable pace for 4min *3min rest between sets *pitää tuntua pahalta

C) 5-10min Z2 easy

2 min rest between sets

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups

*°90
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

3 Sets of 5 @ 90 - 95%

• 2 inch deficit

EILINEN tai

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

Tempaus aallot, kaikki no feettinä. 2min välein.

Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3

15 min amrap

• 50 Double unders
• 10 Devils Press 2x17.5kg DB

For Time:

40/30 Calorie Echo Bike
20 D-Ball Box Step Overs 60/40kg 20"
30m HS Walk

TC 10