Parin kanssa vuorotellen

5 x 500 m row, 70-80 % of full speed.

30 reps, 20 seconds off, 2 rounds

Squat jumps
Step lunges with dumbbells
Lateral jumps
Russian twist with dumbbells
Crunches
Swimmers
Ventral hops
Plank 45 sec

• Row/Bike 90s.

• 2 rds:
  7-10 Air squat
  7-10 Sit ups
  7-10 Ring row
  7-10 Push ups

*. Row/Bike 60s.

• 2 rds:
  10 KB swings
  10 Qoblet squats

• Row/Bike 30s.

• Mobility...

3 rounds:
12 Romanian deadlift
10+10 Bent row
10+10 Bulgarian split squat
12 Z-press
-rest 1-2 min between rounds-

For time, two rounds.

14 Kettlebell snatch 24/16kg Left (Floor)
50 Du´s
14 Kettlebell snatch 25/16kg Right (Floor)
50 Du´s

TC 5

3 rounds:
30 Single Unders
10 Down&Up
5 Rower Pike-Up video

Hip Flow video and Gymnastics Shoulder Flow video

For time: 3 rounds “Klepto”
27 Box Jumps
20 Burpees
11 Squat Cleans

60 Minutes, In Teams of 3:
Assault Bike + Ski Erg
Accumulate max calories on both machines
2 Members Work, 1 Rests
Rotate every :30

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets