5x10 Weighted box step ups (5/5)

Go AHAP switch legs afte each rep.

Loppuun köysiflengailua

Front Squats
8,6,4,4

3 x 10

Kids gone crazy - tabata

4 kierrosta

20 sek riehuu
10 sek lepo
20 sek burpeita
10 sek lepo

8 Interval of:
Assault Bike 45’’ @ max effort
3’ rest each interval

2 rounds:

5min ON, 3min easy spin,
4min ON, 2min easy spin,
3min ON, 1min easy spin,
2min ON, 30sec easy spin.

Rest between rounds: 3min

Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.

2 x max reps in ring dip

24 Min EMOM of:
1st Min
Row 15-20 Kcal
2nd Min
Strict Handstand Push Ups 4-8 reps
3rd Min
Double DB Front Rack Walking Lunges (2X22.5/15Kg) 15 reps
4th Min
Burpees 15 reps
Scale reps down in case.

Front Squat + Back Squat
5 x (3+5) @ HEAVY
Result is total lifted kilos.
Send off 3:30