1.15/12 cal Ski erg
2. 15 Pull up
3. 40 DU
4. 10 Deadlift 80/50kg
5. 20 Air squat
6. Rest

2rounds:

6min ON /1min Off
1) 30+30m s.a farmer carry + remaining time bike
2) 40m sandbag carry + remaining timerow
3) 100 DU + remaining time echo
4) 60-90s plank hold + remaining time ski

Target HR zone - PK 1-2

5 rounds for time:
10 Shuttle Run 10m
1 Legless Rope Climb 4m
12 Barbell Upright Rows, choose weight
- Rest 1:30

4min jog
1000m row 4:05min
3*12 upperbody raise on GHD
DL: 10*60kg 10*100kg 7*120kg 7*120kg
3*10 push-ups
4*20sec ab hold
4*20sec superman
3*60kg trapbar carry 80meters

AMRAP3:

3 bar facing burpees
3 hang power cleans
3 front squats

*Rest 90s

AMRAP3:

3 front squats
3 hang power cleans
3 bar facing burpees

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3-6-9-12-15-18...

kettlebell swings
tuck-ups
sit-ups

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min banded lat strech
1+1 min quad streching