Every 3:00 x 5
30/24cal AB
- Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.

3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”
Goal: 6 min

6 rounds for time

12 strict HSPU
12 chest to bar pull ups
12 bar facing burpees.
Rest 1 min between rounds

Deadlift Heavy Singles

1-1-1-1-1

Go Every 3:00

4-5 x 2+2 @60-70%

Squat Snatch 6 x 1
@80% of your 1RM

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

2-3rounds:

10-20 heavy kbs
10-20 GHD sit up