Aikaa vastaan:

Jokaisen cardiohärvelisuoritteen jälkeen 5xmaastaveto & 5vas/5oik bulgarian split squat. Painot kommenttiin.

• 500m soutu
• 50cal BikeErg
• 400m soutu
• 40cal BikeErg
• 300m soutu
• 30cal BikeErg
• 200m soutu
• 20cal BikeErg
• 100m soutu
• 10cal BikeErg
• 100m SkiErg
• 10cal BikeErg
• 200m SkiErg
• 20cal BikeErg
• 300m SkiErg
• 30cal BikeErg
• 400m SkiErg
• 40cal BikeErg
• 500m SkiErg
• 50cal BikeErg

4 rounds @ steady pace

3-minutes Echo bike
20 Hand to hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

3 sets for time:
3 rounds of:
15cal AB
15cal Ski
- Rest 2min btw sets

3 supersets:
12 DB Skull Crushers
12 Overhand Grip Barbell Bicep Curls
- Rest 1-2min btw sets

Kulmasoutu 5x5

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

Tee 1 lähestymissarja.
Lepää sarjojen välissä n. 60-90s.

E2MOM *13
1) bike
2) ski

Straight into 19 EMOM power clean
7min warmups
8min doubles
4min singles

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score: Total calories