3:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Modified Mad Dog

For Time

18-15-12-9-6-3 reps of:
Kettlebell Taters @
Bell Facing Burpees

40 meter Bear Crawl Shuttles (10 meter forward, 10 meter back)

Afterparty

100 Sit-Up

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

5 x 5

AHAFA

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

3x6 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

5 @ 58%
2x4@ 63%
2x3@ 70%
5 @ 58%

B) Push press & Shoulder press

Push press
8 @ 64%
8 @ 66%
6 @ 72%
3x4 @ 79%

Shoulder press, 6 x 4 @ 90% (4RM)

C) Accessory:

Strict banded pull-ups, 5 x 15.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

---

Reverse hyper, 4 x 12 - moderate

Back extension on GHD, 4 x 15

---

3x
1:00 plank hold with feet on rower
15m+15m 1-arm suitcase carry

EMOM 15
1 minute : 15 Wallball 20/14p
2 minute : 10 Burpees
3 minute : 12/9 calories Row

FOR TIME T.C. 20'
M: 2000/1500 MT ROW OR 120/90 CAL BIKE
W: 1500/1300 MT ROW OR 90/75 CAL BIKE
THEN 3 ROUND OF:
30 DU OR 60 SU
20 DOUBLE DB THRUSTER 2× 22.5/25 - 15/10
10 BOX JUMP OVER