3 x 500m -moderate-
(50s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 400m -moderate-
(40s rest between each)
Rest 4 mins
5 x 100m -fast-
(20s rest between each)
Rest 4 mins
3 x 300m -moderate-
(30s rest between each)

10-1
X10 Single Unders
X1 135lb Push Press
X1 Strict Chin Up
18:21

30 Minutes, rep for round, pull up, reverse row, run 100 yards between exercises. So 1 pull up, run 100 yards, 1 reverse row, run 100 yards, then 2 pull ups, run 100 yards, 2 reverse rows, run 100 yards, 3 pull ups, run 100 yards, 3 reverse rows, run 100 yards and so on. 17 full rounds completed. So 153 pull ups, 153 reverse rows and 3400 yards ran. Pleased with that😎

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

Row 10 x 2 min on /2 min off

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

• 30 min jalkojen ja rintarangan venyttelyä.

A: E30S for 10min
1x Snatch @light weight
B: Back squat 5-5-5
C1: excentric sissy squat 3x5
C2: isometric copenhagen exercise 3x30sec/leg

30 minutes Rep For Round

X 3 Squats, x2 Push Ups, x 1 Pull Up.
So 3/2/1, then 6/4/2, then 9/6/3 and so on.
All rep ranges must be unbroken so rest as long as needed between sets.
Managed 15 rounds. Tough on legs that.
Total reps 360 squats, 240 push ups, 120 pull ups. 720 combined reps.

Three sets of:
Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
(heavier than last week; stop lifting if you lose proper positioning)
Rest as needed