5-5-4-3-2-2

Go every 3:00

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

Loppuverkka

EMOM 12
1. X pull up/ring row
2. 10 Z-press
3. Rest
➡️ Pull up/ring row reps should be same for all four rounds

30-45min VK Run

*Z2 for 10-15min as warmup

3-4 rounds for time with a single kb:
30 kb swing 32/24kg
80m kb front rack walk

8' AMRAP
10 V-up
10 KB swing
5/5 steps walking lunges

Next Deload.

3 rounds of:
10 Spider man pushups
10+10 Side plank hip raises
20 Cross-body mountain climbers
20 Cross-crunches
Rest

Back squat 4 RM, then max reps @ 90%

For Time:
40 GHD Sit-Ups
30 V-Ups [Games standards]
20 Strict T2B [place a box by heels to stop your swing]