3 rounds
30 marching movement
5 push up to downdog pose (strech your calfs)
1:00 jog
5+5 single leg rdl with db (increase load each round +2,5kg)
5+5 single arm hang cleans (bwn legs)
5+5 single arm press
5 burpees

50 Sit-ups
50 Push-ups
50 Sit-ups
50 Mountain climbers (2 steps = 1 rep)
50 Sit-ups
50 Back extensions
50 Sit-ups
50 Burpees
50 Sit-ups

For time

WU
3rds
8x air squat
4+4 KB/DB push press
8x sit up
8x up down
+
2rds
4+4 KB/DB hang snatch

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK 4:00 REST 1:00 x5
4 goblet squats (two seconds down+four second hold+two seconds up)
8 alternating shoulder press(two secs up and dwn)
12 breakdancers(two count)
16 alternating sit ups
20 dumbbell hop overs

Finisher
50 alt toe touch
1:00 IT stretch

With a running clock
0:00-10:00
1000/800m row
75 dubs or 150 singles
50 DB push press 40/30

Rest remaining time

10:00-20:00
800m run
75 dubs or 150 singles
50 WB sit ups 20/14

Rest remaining time

20:00-30:00
2400m/1600m bike
75 dubs or 150 singles
50 alternating DB snatches 40/30

For time:

50 Sit-Ups
50 Lunges
50 Madball Deadlift

**EMOM 2 Burpees. Start @ Burpees

CAP 7

Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim Session
6x25m warm up with different drills
then
150m mod/fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m faster swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fastest swim
cool down 50m pull

On the 4:00 x 3 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 70/50kg

*score is the slowest score of the 5 rounds

Light option:
On the 4:00 x 3 Rounds:
15/10 Cal Row
20 Double Unders
5 Front Squats

Every 45s x 12
1 Pull up V.0-1

Huom!
Jokainen toisto mahdollisimman terävästi.
Voi käyttää lisäpainoa.

Skaalaus:
Matala tanko tai kumppari.

The seven