5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups

1. 20 cal row
2. Round of macho man
3. Round of cindy
4. Rest

1raakarive alkuun ja 3,2,1 raakatyöntöä, aallot, kaikki no feettinä. 2min välein.

135 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Back squat
- Not done

3.Conditioning
EMOM30:
1-2) Erg: bike - 25 25 25 23 23 23 cals
3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
- 3, 10, 8, 4, 6, 7 = 38
5) Rest
- HR 173/185

4.Accessory
3 rounds:
12 lat pull down w/pause at chest - 25 kg
12 side lat raise - 10 lbs
12 ring body saw

Home edition:

For time:
5k run

5 kierrosta.

3 min töitä:
- Echobike 10 cal
- Tuplat 20
- Skiergo loppuaika.
1 min lepo.

Tulos on kalorit skiergolla.

Tempaus alleveto lantiolta, kaikki no feettinä. 1-3 toistoa. Lämmittelynä.

A,
Every 1 min for 40 mins, alternating between:
Bike Calories
10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
Row Calories
10 Wall Balls @9/6kg + 5 Med Ball Push-ups

Bike Calories/Row Calories- moderate pace

Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.

Sumodeadlift
5x3

Bench Press

5 Sets of 4

Working time 18 minutes.

Results is sum of total.