4 x E4MOM

10 Burpee box jumps
10 Pull-up/C2B
15 Wallball

Light Cardio with Ergos 90 minutes

Overhead press 8 rm

For quality (with partner)

Echobike 8 cal - 7 - 6 - 5…
Dips 8 - 7 - 6 - 5…
Pull-Ups 8 - 7 - 6 - 5…
Goblet squat (20kg) 8 - 7 - 6 - 5…
Sled Pull 4 + Sled Push 4 (78kg) each round /split w partner

Time cap 60 minutes

Rest Day!
Enjoy the final day of the year! 🥂🍾 Spend it with good company and your loved ones! ❤️
Go into the 2025 with a BIG BANG! 💥

Lunges 3x10

Lämppänä 5x1min välein 2 tempausalleveto (kepistä pariinkymppiin).

Tempaus riipusta 5 x 75s välein (paristakympistä 25 saakka).

1-2 tempausta 10 x 90s, sen kilot alla. Tein yhden ylimääräsen.

3 Rounds

@ 3/2/1 RIR
10-15 Standing barbell curl*
10-15 DB Pull overs
8-12 Lu raise

• Use an EZ curl bar if available

4 rounds

4 Strict press
Directly into max reps box HSPU

Run 21,1km