Easy aerobic 45-75min.
Run, Bike, Row, Ski

AM: 60 min
Warm up for 10 min

1.Rowing intervals
A. 4 rounds:
3 min/90 s. @ 2:05/500 m
- Times: 2.05, 2.05, 2.04, 2.05
- Rest 2 min

B. 4 rounds:
3 min/90 s. @ 2:03-1:59/500 m
- Times: 2.03, 2.03, 2.03, 2.02
HR: 162/182
Cool down for 10 min

PM: 90 min
Warm up for 15 min

1.HSPU Strength
A. Pike push up: Accumulate 20-30 Reps
- 25 reps

B. Box Pike HSPU: Accumulate 20-30 Reps
- 24 reps

2.Back squat
4x4 @ 80-82.5 kg

3.Reverse hyper
4x15
- 30 40 40 40 kg

*4.Accessory *
Isometric shoulder press at endrange 3x6x3 s.

Emom 40’
1 min: 15 Russian Swing @24/16
2 min: 20 Deadlift @24/16
3 min: 12 Goblet Squat @24/16
4 min: 20 Sit-Up
5 min: 50 sec Plank

AfterParty
50 m Plank Lateral Crawl

3 Rounds

25 Wall Balls
50yrd sled push 40lbs

For time
50/38 cal on rower
50 alternating SA db snatch
50 push ups
50 rkb swing
50 Wall balls
50/38 cal on rower

• 5-5-5 of:
BB Back Squats
85-90% 5RM

4 sets of:
20 Sec at 60RPM, 40 Sec easy
20 Sec at 65RPM, 40 Sec easy
20 Sec at 70RPM, 40 Sec easy
-Rest 3 Min-

Score: total calories

Karjalan Kovin
Sali Kiinni

AMRAP 15
10 DB/KB snatch (5/ side)
300m run
10 DB/KB push press (5/side)

• 1-…-1 of:
BB Squat Snatch
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.