4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

3 Rounds of:

6/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down

4 sets for consistency:
From 0:00 min to 3:00 min: 30 push jerks 30/20 kg
From 3:00 min to 6:00 min: 30 sit ups + 20 ring rows
From 6:00 min to 9:00 min: 30/24 cal row, ski or bike
1 min rest between rounds

RestDay!

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

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

For time:
Partition as you like:
100 wall balls
200 KB swings 24/16 kg
300/240 cal row or ski

Jog 10 minutes @ HR Zone 2
Run 5 minutes @ HR Zone 4-5

Repeat three times.

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

45-60min Easy Z2 Run