3mins Easy Assault Bike
(then)
AB Sprint 10sec @ 90% +
every 60sec x 5
*turn on your power and brain with this - build up and try to get some max wattage by the last set

Juoksu intervallit

6-8x 400m work (-5-10s 400m vauhti)
Rest:Work time +15s

Yli 2800m juoksija juoksee 8 kertaa ja 2400-2800m juoksijat 7 kertaa. Alle 2400m juoksija juoksee 6 kertaa.

Handstand / Handstand walk / HSPU practice

4x8min machines , 3min rest between machines

60s easy/60s fast

1) echo
2) row
3) ski
4) bike

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

Every 5:00 x 4 Sets:

400 Meter Row/ski/800m bike
12 Shoulder to Overhead (60/42.5kg)
12 Kipping Pull-ups

Score = Total work time (add 4 rounds together)
Rx+: 15 Reps each and C2B Pull-ups

For time

• 25-foot dumbbell front-rack walking lunge
• 1 rope climb to 15 feet
• 25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

A: Squat Jerk Technique
B: Power Jerk + squat jerk + jerk
C: Emom: Snatch doubles leader (increase weight every minutes)

A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up
Alternate A&B ( 4 sets each )

Kelep, Támaszok
Warm up: classic gym
zoo walk
Core push up (térd könyök)

Támaszok :
push
tuck
pike
back, front 2x10
sholder push up
sholder hold 2x10
sholder twist 2x10
back, front
kelep:
C2B 2x5
C2B hold 2x10'
CTB hold leg up2x5
kelep with help
kelep with jump

workout: láb emelés bordásfalnál