80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

• The remaining time, run for distance.

Rest day
JH 30 min

Shoulder press 6x6x75%

Back squat 27reps
5+5+4+4+3+3+3

Maastaveto "nousu aloitusrautaan"
Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

AM: 75 min
Warm up for 15 min

1.Rowing intervals
14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
HR 166/187

Cool down for 10 min

PM: 110 min
Warm up 20 min

1.BCTB
- BFLY x 30
- Box 3 x 10
- BTCB singles x 10
- KS+BCTB 4 x 5+5

2.Strength
A. Back squat
- 4x4 @ 75-77,5 kg

B. Romanian deadlift
- 3x8
- 50 60 60 kg

3.Accessory
3 sets:
6+6 Half kneeling KB Bottom up press - 6 kg
8+8 Banded Hip abduction

For time
100 du
25 hspu
80 du
20 hspu
60 du
15 hspu
40 du
10 hspu
20 du
5 hspu

“12 days of Christmas”
For time
1 Cluster @84kg
2 Ring mu
3 Box jump @75/60cm
4 Front rack lunge @84kg
5 HSPU
6 Deadlift @84kg
7 T2b
8 strict Pull up
9 USA swings @32/24kg
10 Burpee
11 Back squat @84kg
12 cal bike

Timecap : 40mins

HELEN + 10 Rounds Of CINDY