1. 40s row
2. 6-8 box step overs @light DB's
3. 10 toes to post
4. 40s bike
5. 6-10 alternating pistols / box lowers

Every 4 minutes for 7 rounds

200-m sprint

Every 4 minutes for 7 rounds

200-m sprint

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

Weighted reverse plank on bench

2min total time

*you can split the time

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

6 Sets of:

6 pendlay row AHAP & push press AHAP

Go every 3:00

*2s bottom pause

5-5-5-3-3

Go every 2:30

Kipping pull-up / toes to bar technique

Mobility