EMOM 8min

1. 15cal row
2. 15 wall ball

5, 10, 10, 10, 10 toistoa

27/21/15 for time

• Row cals
• Wallballs
• T2b

Workouts of the week 13 hours, x 8
Week 2/3

105 min

1.Intervals
A. Drills & warm up

B. 3 x 3 x 400 m, 100 m walk between reps and 3 min rest between sets
- 1.47, 1.45, 1.47
- 1.46, 1.46, 1.45
- 1.45, 1.44, 1.42

C. 5 x 200 m, 100 m walk between reps
- 47, 48, 45, 44, 42 s.

2.Aerobic work
For 45 min:
10 min erg
25 abmat sit ups

3:00 easy bike row or run

Barbell warm up

10:00 to warm up deadlifts, hang power cleans, push jerks and thrusters

🎵🎶🕺💃🎶🎵

5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A

Pullups 5 x 3

Virtual Games Event 1

For time
5,000-m row