2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 russian twist
10-20 cross V-ups /side
30-60s side blank hold /side

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

3 rounds

100 su
5 power cleans
6 thrusters
7 pull ups

1.) Tempaus kiekoille 4×5 kevyt/korottaen
2.) Rinnalleveto korokkeelta/kiekoilta 4×5
3.) 3×
A.1) istumaan nousu lisäpainolla ×10
A.2) Russian twist x10
A.3) Askelkyykky kävely ×10 raskas paino

15 MIN

• 30 sec Erg @85%
• 1/2/3/4/5…. Squats 2x24kg kb in front rack
• 1/2/3/4/5…. Push presses 2x24kg kb

score is amount of reps performed - 10 sec Erg=1 rep

A: Bench Press pyramid 5-3-1-3-1-3-5
B: Shoulder press 3set
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Lat pull rows 2set
F: rope triceps push downs 1xMax

3 - 4 Sets:

a ) Ring Plank Hold 60-90 Sec
b ) 8 - 12 Lateral Box Step Downs ( each leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

Seven singles
Hang above the knee
-Build up

Move to correct position the items left in incorrect position by others.

Result is number of items moved.

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run