AM: 70 min
1.Aerobic work
4 x 15 min Ergs of your choice
- Rest 2 min between-
Run, row, run, bike
129/151
2.Mobility for 10 min

PM: 130 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 15 min
- 28 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 9 x 3+3

C. Bfly pull up practice for 10 min
- 45 reps

D. 4 sets:
15 s. ME Butterfly pull ups - 10 11 10 12
25 0.s steady pace Bent over row with Barbell - 14 14 14 13
-20 s. rest-
15 s. ME Stationary dips - 6 5 6 5
25 s. steady pace Push ups - 10 9 9 8
-Rest 80 s.-

2.Conditioning
A. For calories:
Reverse Tabata assault - 56 cal
-Straigth into-
Tabata assault - 57 cal
Total of 113 cal
Watts 1141/361, RPM 98/56

3.Strength
A. 5 sets:
10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
10+10 Pallof press in split position
- Rest 90s between rounds-

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

1. Alternate for 3 rounds: A1. Strict DB press 8*8 10*8 10*8 kg A2. Single arm DB row 10*12.5 10*15 10*15 kg A3. High pull with KB 12*10 12*12 12*12 kg A4. Straight arm DB raise 15*3 15*3 15*2 kg A5. Bicep curl w/ barbell @ bench 12*10.5 10*13 12*13 kg

Monday

5 x
6 käsipainotempausta vuorokäsin (1-5 kg )
6 pituushyppyä

Ladder
2 - 20 Power Squat Clean @40/30kg
10 - 100 Double Under

EMOM 3'
5 Burpees

3 x tabata:

Tabata burpees

Tabata roikkuminen

Tabata ilmakyykky

Resisted Nasal Breathing - 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

3 x 6 min AMRAP, rest 2 min

A.
5-10-15-20-25…
Wall ball
Cal erg

B.
2-4-6-8-10…
Devils press
Box step over (with DB)

C.
5-10-15-20-25…
Target burpee
Deadlift

Jumping pullups 4x6 reps