stretching
pullup ladder
6-5-4-3-2-1

5 rounds, 1 minute rest between rounds

400m run
10 burpee box jumps
10 SDHP (65)
10 thrusters (65)

33:49 rx

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

Push press 4 RM, then max reps @ 80 %

1 ¼ back squat 4x4 reps

2 rounds:
5k ass bike
2.5k row

5min Row/IAirbike with nose breathing only

10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

• 5-5-5 of:
BB Front Squats (tempo 33X1)
5RM
90% 5RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
Air bike
Row
SkiErg

– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)