Lepää sarjojen välissä n. 1-2min tai sen aikaa, kun kaveri tekee.

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Inchworms
3-5 Back support slide throughs
3-5 Pike compression slides
+
Build up and practise each lunge variation
* Short sets of HSPUs (variations) between sets
+
@ increasing pace
250m Row
8 Handstand push-ups
7.62m Walking lunge @ workout weight
– Rest 0:30 –
250m Row
5 Deficit handstand push-ups
6m FR Walking lunge @ workout weight
– Rest 0:30 –
250m Row
3 Wall-facing Handstand push-ups
4.5m OH Walking lunge @ workout weight

Back Squat

6 x 5 @ 80%

Weighted Chin-Ups

4 x 3

Shoulder Press

4 x 3 @ Heavy

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä

Deadlift on a plate 3x12 reps

Alternate “A” and “B”
Every 4 mins x 8 sets

A,
Every 4 mins
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!