A)
1. 200 m run
2. Rest
B)
15 sdhp 24 kb
12 push up
C)
1. 12 step walking lunge 24 kb
2. 16 sit ups
D)
1. 10 db snatch 25 kg
2. 10 squat 24 kb

1 min rest betwee emoms

Bench Press

5 Sets of 4

Working time 18 minutes.

Results is sum of total.

PK

20-30min pk pyörä

Zone 1:
-Sandbag Zercher Lunge 15m
-Sandbag row x 10
-Sandbag Lunge 15m
-rest 30s

Zone 2:
-30s sprint (incline 6-10%)
-45s Walk (incline 6-10%)

Zone 3:
-Row 1km-1.5km
-Rest for remaining time

Zone 4:
-Airbike 400m
-Sled Push sprint 12,5m
-WB x 10
-Rest 30s

Zone 5:
-Back Squat with triple pulse x 5
-Copenhagen plank with powell Arm x 5 (plate or without)
-Rest 30s

-1 round
-7min work/40s rest

Every 5-minutes for 15-minutes

10-15 DB squats @ tempo 30×1
8-12 DB stiff-legged deadlifts @ tempo 30×1
10-15 DB bicep curls

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.

For time

• 1,000-meter row
• 800-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 200-meter run

5 rounds

5 tempo back squat (1-2 sec pause in bottom position)
6/6 box step ups with DB

For time:

21-15-9

C2B pull-up
800m run

LÄMMITTELY
Blokkipeli
Korttipakkapeli - max 10 min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk

4 DAYS TILL CHRISTAMAS
AMRAP 20 min
23 air squat / goblet squat
23 rengassoutu
23 levypaino tempaus
Jokaisen 4 minuutin kohdalla tehdään 4 burpeeta