Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 10:00 REST 4:00 WRK 10:00
8 reverse lunge w/curl
16 alternating sit ups
24 dumbbell hopovers
16 russian twist(2ct)
8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

Finisher
15 arm circles forward
15 arm circles backward
1:00 butterfly stretch

135 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Conditioning
PK2 - VK1
For 40 min:
10 min bike
10 min row
HR: 143/166

AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell

Weighted walking lunges 5 sets of 10+10 reps

20 DU
2 chinuos
3 hspu (push press 25kg)
4 back squat 55kg (60 last 3 rounds)
5 kb swings 24kg
6 DL 60kg (ehkä vähän kevyt paino)
7 barover burpees
8 HS taps
9 hang PC 50 ( vähän liikaa painoa, killeri)
10 k2e
11 goblet squat jumps 24kg kb
12 thrusters 25kg (vähän kevyt)
1
12
123 jne

Seven rounds of:
7 push-ups
7 thrusters with kb/db
7 tuck-ups
14 deadlifts (both legs)
7 burpees
14 db snatch (both hands)
7 sit-up

Jerk
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

Rest day