** Primer**

1200m Run @ 10k pace

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

– Rest 3:00 before part B –

Find push press 3 RM

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

Tessa Borodulin
T2B

Back squat

5 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

LÄMMITTELY
Tasapainoilua ja availuja

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
3 x 40s./20s
1. Stepperille/boksille nousu
2. Slam ball olan yli
3. Etuheilautus

40s max reps shuttle runs
4 push-ups
5+5 single arm DB hang clean & jerks

2 Sets:
3 rounds:
300m
100m @Jog / Recovery pace

• Rest 2min btw sets

Cool Down: (optional)
500m Jog / Zone 2

Triset of :
A,
Bulgarian split squat
4 x 8/side
- use KB, Dumbell

B,
Romanian Deadlift
4x10 reps

C,
Turkish sit up
4x 12reps

REST after each round 90 sec

EMOM 6:
15/12cal Ski
5 DB Renegade Row w/ Push-up

———— Rest 3min ————

EMOM 6:
15/12cal AB
5 DB Renegade Row w/ Push-up