SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

-pause @the bottom of dip
-moderate/heavy
-2min rest

10 ring row
5-8 ring push-ups

Yoke carry

5 to 6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

Open tunnit 8-14.30

2-3sets:

10-20 GHD sit up
20-30s hollow hold
40-60s D -ball hold

Yht. 4-5km Cardio.

4min Cardio
30BP
30Lunges
30AirSquats
=4-5km CARDIO ✅

10 alternating pistol squats
6 push-ups
10 kb swings

Alkuun tempaus tekniikan hiomista..

3 kierrosta aikaa vastaan
400m soutu
45 abmat istumaannousu
15 tempaus oikea käsi
15 tempaus vasen käsi
15 kuulan yli burpee