1000m row (easy, warm up)

Jump Rope Work
100 skips/10 sec rest (3x)
100 single leg skips/10 sec rest (3x)

C2 Sprints, 8 rounds
30:30

3 Rounds

400M Run
15 HSPU
15 DU

1a) Low Incline DB Bench Press w/ (2-0-X-0) tempo - 3 x 15

1b) 1-Arm DB Row w/ (2-0-X-0) tempo - 3 x 15/arm

• REST 1-2 MINUTES B/T SETS

• This is a high rep range for both of these movements. Pick a weight that allows you to maintain the 2 seconds down tempo each rep and complete all 15 reps unbroken.

Snatch 6x2 from blocks
above the knees

Snatch + OHS, six sets.

25x 1 min run, rest 15 seconds between efforts.

3 kierrosta:
GHD x8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

3 kierrosta:
GHD kylki x 8
Ski 16cal
Voimapyörä x 8
Ski 16 cal

• 5 X 3 Min Running Clock of:
Assault Bike 30/20 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) max reps in remaining time.
2’ rest each Running Clock.

A.
HS- walk practise for 10-20min

B.
Run
Easy aerobic pace for 45-60min

Run 1600m, Rest 3 mins
Run 1200m, Rest 2 mins
Run 800m, Rest 1 min
Run 400m