3*10
DB Bench press
KB Row
DB press
DB Fly

Toes to bar 5 x 10

5 rounds, X calories per round on each:

• Row
• Bike
• Ski

X = 30, 25, 20, 15, 10

7 x 4

Set 1 : 3 @ 70%
Set 2 : 2 @ 75%
Set 3 : 1 @ 80%
Set 4 : 3 @ 75%
Set 5 : 2 @ 80%
Set 6 : 1 @ 85%
Sets 7 - 9 @ Build a heavy Single

Rest 1-2 minutes

10km Row

Weighted chin up 1x4, 1x3, 1x2, 1x3

A1) HS Against the box 4x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1

60 min E2MOM

GHD Sit Up
GHD Back Extension
Flutter kicks
Abmat Sit Up
Ring Dips

Tarkoituksena tehdä laadukkaita toistoja, joten valitse toistomäärä sen mukaan.

7 x 5