Intervals

6min On/2min Off X3:

A)
- 400/350m Row
- 20 WB
- 10 Burpee Over Rower

B)
- 500/450m Ski // 25/20 Cal Echo
- 15/15 Step Back Lunge w/db's or plate

C)
- 7 Shuttle Run
- 15 V-Up
- 20/15 Push Up

Accessories
3-4 Rounds For Quality:

• 10/10 Gorilla Row
• 15-20 Banded Pull Apart

Kahvakuula/käsipainosoutu vuorotahtiin 3x20-30 (10-15 / käsi)

Sjmv 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x12 (35-45-55%)

QuadBlast 2 kierrosta

Restday!

Push Press 12-10-8-6 reps

20 kb swings
10 squats with kb
15 sit-ups
8 cal bike erg

6 x 5, climb heavy

Go every 3:00

Long Walk 1,5 - 2h

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.