Section duration: 40 mins

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 Circuits)
Zone 1

6x
Knee Tuck Push-ups

6x
High Plank Alternating Knee Tucks

Zone 2

Incline 4% if applicable
01:15
Run

Zone 3

Switch legs every 6 reps
MAX REPS
KB Split Squat

Zone 4

30s Skierg @ RPE 9, 15s rest, then 30s Skierg @ RPE 9
00:30
SkiErg

00:15
Rest

00:30
SkiErg

Zone 5

6x
DB Push Press

6x
Dual DB Forward Lunge

Zone 6

6x
DB Hex Floor Press

6x
DB Floor Press

Zone 7

Switch arms every 6 reps
MAX REPS
KB 1 arm Swing

Zone 8

6x
KB Goblet Squats

6x
Jump Squats

10 rounds

10 dead lift 35-45kg
8 wall ball
6 squat clean 35-45 kg
4 hspu
2 wall walk

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

1 minute: 7 cal bike or row
2 minute: 10 burpees
3 minute: 20 sit-ups
4 minute: 6-8 pull-ups
5 minute: 12 wallball
6 minute: rest

A) 10min Ski Erg Technique

B) Ski In Pairs

30s On/30s Off 5x Each YGIG

• Ski

Mobility for 30 minutes:

20 scorpions
10/side perfect stretches
10 russian babymakers
1min/side pigeon stretch
1min/side couch stretch
10 downdog to updog
10+10 threat the needle
10 table reaches
8/side windmills

---

Emom9
1: 6-8 burpees over line
2: 0:40 plank hold
3: 20 air squats

For Time

10-9-8-7-6-5-4-3-2-1
- Strict Pull Up

1-2-3-4-5-6-7-8-9-10
- Dual DB Devils Press

Partner Workout
Watefall style

AMRAP 10 mins
10 pull up
10 HSPU
10 DB Front squats 2x22,5/15kg

2 mins REST

AMRAP 10 mins
10 DB thruster
10 T2b
12/10 cal machine

2 mins REST

AMRAP 10 mins
40m Sandbag carry@45/30kg
40m shuttle run burpee
40 double under

PK Run 45-60min

*Tai vaihtoehtoinen laite pk

Valitse 3 liikettä taito-emomiin

28 min
1) x
2) x
3) x
4) Lepo