Road to 500m

6 x 500m, same average pace than 1k

Rest 2-3 min btw sets.

Hyvää Joulua Kaikille <3

Aamucardio: 5k soutu

Every 3 mins for 12 mins (4 Rounds)
1 Round DT + 10 bar over Burpees

Score is total working time

5 rounds
Max rounds in 3 minutes of
6x Push-ups
12x Squats
18x Kb swing

Rest 1 minute after completion

Band resisted Body Rows https://vimeo.com/175147342

( Feet on floor- Band tension - light/medium)

3 x 3 ( Wide grip hand position)
3 x 3 ( Medium grip hand position)
3 x 3 ( Chin-up Grip position)
Rest 0:45's between each set

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
50 single unders
10+10 lateral box step ups
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L

• 4 Round of:
One-Arm KB Overhead Walking Lunges Dx (24/16Kg) 15 m
One-Arm KB Overhead Walking Lunges Sx (24/16Kg) 15 m
C2B Pull Ups 20/15 reps

From gym library.

3 Wall Climb
10 TTB
10 Double KB Deadlift
3 Wall Climb
12 TTB
12 Double KB Deadlift
3 Wall Climb
14 TTB
14 Double KB Deadlift
3 Wall Climb
16 TTB
16 Double KB Deadlift