50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s

Max Cal in 40min

Taito 15 min

Käsilläseisontapunnerrus
3 x max toistot

4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.
Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

• Push-up and row technique
• 4 rounds Push-up x10 Row 500m

Conditioning
5 rounds for reps of:
1 minute of deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
1 minute of air squats

3 rounds each for time of
500m rowing
400m running
rest 5 mins between each rounds

4 rounds for time
20 hip extensions
30 situps

Squats
HR Push Ups
Sit Ups

One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

9-7-5:

-Muscle Up
-Squat Snatch (185lbs)