A,
For distance:
Monostructural Cardio: 1x 60 mins

Run / Row / Bike

45-60 min Low Intensity Sustained Effort.

B,
AbMat Sit-up: 4 x 20 secs / 10 secs
Perfect Push-up: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Alternate between movements.

Yhteisvoimin (you go I go) :
200 kb swing 16kg
200 kb tempaus 12kg
200 goblet squat 16kg
200 pystypunnerrus 2x8kg
200 burbee

Liikkeiden välissä molemmat juoksee 200m (yhdessä).
Lopeta juoksuun!

REST DAY

10 burpees to target
8 push ups
15 kb swings

For max distance

• 2,000-m row
• Max-distance handstand walk in the time remaining

​​♀ 9-minute time cap
♂ 8-minute time cap

In 4 mins / 2mins rest x 6 sets

4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

Leukoja 5x5

4 rounds for consistency:

500 m run
15 overhead squats 25/15 kg
500 m run
10 HSPU
3 min rest

Run

3 x 600m moderate , rest 4 min btw sets
3 x200m Faster Pace, rest 4 min btw sets
3x500m Fast Pace, rest 4 min btw sets
3x200m Fastest Pace

15min EMOM
5-10cal depending on your ability
keep same calories trough out the emom