Warm up running 15 minutes
Warm up squats, lunges etc.
-Hip thrust 4 x 8 x 100kg
-Front squat 3 x 8 x 45kg
-Bulgarian lunges 2 x 8 x 48 kg per leg
-Deathlift 4 x 8 x 73kg
-Clean 10 x 1 x 43 kg

-vauhtipunnerrustekniikka
-sdlhp tekniikka
-wallballtekniikka

5 x
7vauhtipunnerrus sopiva paino
7sdlhp
7wallball

TC 15 min

Lepoja

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

3-4 rounds/for 20min
-10 kipping swing
-5-10 swing with re-grip
-10 banded hollow body pull down
-1-5 Bar MU käännät
-30-60sec hs hold
-5 jefferson curl

Tabata bike or row

Then 3 rounds
10 air squats
10 pvc pass throughs

Strength
Front squats
Every 1:30 x 8
5 reps

Every 5:00 for 25:00 (5 rounds)
250m run or 350m row
10 ring rows
20 Goblet squats
30 Russian twists

Running intervals

Max Calories in 2 Minutes.
Row/Bike Ergo / Echo Bike.