lepoja

2 rounds
1 min jog/light run
1 min row
1 min ski
1 min bike erg
first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
streching before going next round. Same thing after second warm up round.
then
60m run at workout pace
100m row
100m ski

2 x 1 min plank hold + 3 min back plank hold (neck and legs on a box), rest as needed.

We hope you had a merry Christmas! :)

40 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 40 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

40-70% HRmax

For Time

1k Row
40m HS Walk
60 DB squat Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@30/24

Complete as many rounds as possible in 12 minutes of:

• 70-lb. dumbbell squat snatches, 10 reps
• 20 box jumps, 24-inch box

5 x 3 tempotakakyykky
5 x 5 deadlift

10 burpees

10 roll outs

50 russian twists 5#

REST DAY / OPEN GYM

Alkulämmittely leikkiä ja mobility

Eläimet

20/10 x5
Burpee
Lankku
Punnerrus
Tasapaino
Roikunta

Loppuvenyttelyt