10 rounds:
1min. Air Bike
1min. Row
1min. Ski
1min. Rest

Ohjeistus:
- Suorita jokaisessa laitteessa sama määrä kaloreita, esim. 15/15/15.
- Aseta itsellesi rima ensimmäisellä kerralla. Etene jokaisessa laitteessa rennon reippaasti (moderate Pace) n. 45-50s. ajan ja laita lukemat itsellesi muistiin. Ja suorita kaikki kierrokset samalla kalori määrillä.
- 4 viikon progressio, tavoite nostaa 1 kalori lisää jokaisella vkolla.

Option 2.

Outdoor Run

10x
Run 3min.
Walk 1min.

• Go moderate Pace.

For 12 minutes:
10+10 single leg glute bridge
5+5 DB upright rows
10 scap pull ups
8 no push burpee

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
2+2 single arm devils press
5+5 single arm hang squat clean
10 scapula pull ups
5 pull ups or jumping pull ups

then start to prep for Squat clean + FS work .

• 100/75 m for time of:
Handstand Walks
Every time you break the HSW perform:
Legless Rope Climb 1 rep
Rope Climb 1 rep
Non andare comunque oltre le 7-8 volte.

Front squat 2 RM, then max reps Back squat @ same weight

3 Rounds For Quality:
100m Double Kettlebell Overhead Carry
50m Double Kettlebell Front Rack Lunge

15m Handstand Walk / 5 Walk walk

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000/800 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000/800 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000/800 m @ 80% MHR

Bench press 6 RM, then 3x4 @ same weight

RestDay!

Warm-Up:
- Jump Rope
- Hand Stand Hold
- Hand Stand Walk
- Farmers Carry
- Walking Lunges

WOD #1:
"Diane"
21-15-9
- Dead Lifts
- HSPU

REST 3 MINUTES

WOD #2:
"Annie"
50-40-30-20-10
- DU's
- Sit Ups