WARM UP

20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM x3-5 rounds
1) bike
2) row
3) ski
4) echo
Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

AMRAP20 in groups of 3, YGIG, divide reps evenly:
30 power clean
30 stoh
30 box get up
45 cal row
-rest 1 min after each round-

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

4 rounds for time:
• 500 m Row
• 20 Wall Balls 20/14#
• 5 Devil Presses 50/35#
Goal: 16 min.

For time:
24 WB 9/6kg
14 Pull-ups
20 WB
10 Pull-ups
16 WB
6 Pull-ups
- Goal: This is a sprint. Stay unbroken through all movements.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

30min bike/ski/row/run
Easy pace
60-65%

Push press 5x5

Deadlift

Build to a heavy set of 8 (H8) @ RPE 8 / 2 RIR (72-78%1RM)
+
2 x 8 @ 90%H8

Weighted chin up 1x4, 1x3, 1x2, 1x3

A1) HS Against the box 4x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x1