For total reps

• 4 minutes of Echo bike calories
• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 3 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 2 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
rest 1.5-2.5 min bwn sets

Every min for 15 minutes
min 1 - db power clean&push press x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - kipping knees to elbows / toes to bars x 8-12 reps

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

Z-press:
5x5, RIR 1-2 in last sets.

Sets E2:30.

30s on - 30s off x24:
A) row
B) medball sit up
C) row
D) ball slam

You should be able to recover during the 30s breaks, so pace accordingly. Target effort ~70-80%.

3 Rounds:

1000m Row

Rest 2 minutes between rounds

AMRAP12
10 floor thruster+push up
10 v-up
10 plank walk outs
20 heel touches
20 flutter kicks

Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump, step down
24/30 calories of Cardio Machine
rest 1 min bwn sets, you go I go!

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Hip touches R/L
rest as needed

Jumppaa

Tähdet pienet tuikahtaa, meiltä huolet poistaa. Revontulet hulmuaa, valo meille loistaa. Tähdet maata katselee, loimu yötä valaisee, meille uuden riemun suo, joulun ihmisille tuo.

– Z.Topelius –