Hyvää Juhannusta Kaikille!

30-60 min Bike
60-90 min Walk
20-30 min Swim
30-40 min Jog

4 Rounds for quality:
10 Double DB Incline Rows
10 Reverse Grip Cable Lat Pulldowns
10 Double DB Skull Crushers
- Rest 2min btw rounds

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

Workout

EVERY 1:30 x 5 SETS
2 Hang Power Clean + 1 Hang Squat Clean

• Start Light-Moderate and end Moderate-Heavy
• RPE 6

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(16)
Complete the following every minute on the minute:
Even minutes
2 burpees
4 alternating dumbbell ground to overhead
6 sit ups

Odd minutes
200m row/100m run

Repeat for 16:00 minutes.

Finisher
30 rtw
1:00 pigeon per side

• 45s. Row / Walk Out + Push up
• 45s. Row / Reverse lunge + stretch
• 45s. Row / Superman hold, alt.

• 45s. Row / Squat + Twist

• Mobility...

• work on Front squat

Warm up(10)
3rds
20 jax
10 single leg dl
20 heels to rear
10 reverse lunge

WRK(20)
choose your workout or make up a workout.

Finisher
50 abs of choice
1:00 quad stretch