• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR

Lepoja

7 x

4 rinnallevetoa
3 etukyykkyä
2 pystypunnerrusta
1 valakyykky
45 s tauko

2 rounds
2400/1600m bike
Rest 2 mins
800m row
Rest 2 mins
800m run
Rest 2 mins

Then
1:00 pigeon stretch right side
1:00 pigeon stretch left side
2:00 seated straddle
1:00 single leg forward fold right
1:00 single leg forward fold left
2:00 butterfly

30 min Ergo

• min huoltoa

Frnt Squats - 3x185, 3x215, 3x235, 3x255, 3x275, 1x295
Deadlifts - 3x225. 3x275, 3x365, 3x415, 3x435
4 Rnds - 40m sled push (350lbs), 30 DUBs, 5 Hng Clns (175lbs)
DUBs - 30 x 8

10-8-6-4-2
Wall ball
2-4-6-8-10
Burpee jump-in
2 rounds:
5 Down dog to cobra
Gymnastics shoulder flow

5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Rest 1 Minute Between Rounds

Dumbbell #: (50/35)’s
Dumbbell kg: (24/16)’s**

E2M for 12min
1: Double KB front squat x6-10
2: Renegade rows x8-12(L+R=1rep)
+
10min emom
Odd: Amrap DU
Even: Amrap Ball slams