ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 500m Row
• 20 Box Jumo Over

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

Ylätalja ja kulmasoutu vinopenkillä yhden käden käsipainolla vuorotellen.

Ylätalja 8 x 3
35,40,45

Kulmasoutu 10 x 3
8,15,15

*2s bottom pause

4-4-4-4-4

Go every 2:30

In 15min: Build to days heavy

• 2 Clean + 1 Jerk

For time:

3rnds
20 wall ball
15 KB sumo DL high pull @24/16
10 pull up

3' rest

5 rnds
30 DU /60SU
20 medball clean
10 ttb

T.C.: 30'

RestDay!

Alkulämppä leikki: reaktiopeli

Mobility

Voima:
3x 6-8 Leukaa

WOD
YGIG 10 min
6+6 Vuorikiipeilijä
6 Boxihyppyä
6 Kyykkyä

Complete as many rounds and reps as possible in 16 minutes of

• 400-meter run
• 6 burpees to a 6-inch target
• 6 bar muscle-ups
• 10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

-

Intermediate option
- Complete as many rounds and reps as possible in 16 minutes of
- 400-meter run
- 6 burpees to a target
- 8 toes-to-bars
- 10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

-

Beginner option
- Complete as many rounds and reps as possible in 14 minutes of
- 200-meter run
- 4 burpees to a target
- 6 sit-ups
- 9 bodyweight walking lunges

Voit tehdä korkeammalla boksilla tai ottaa lisäpainon.

Ski Technique

• Practice Ski For 10min

Ski Intervals W/Pair

1min on/1min Off x5

• AMRAP: Ski Cals

*Switch Working Pair Every 1min