TEAM OF 3

A. FOR TIME 4 K ROW CHANGE AS NEED

B. FOR TIME ALL THE MEMBER OF THE TEAM MUST COMPLETE ONE ROUND OF:

15/12 CAL BIKE

80 DU

15/12 CAL BIKE

7min amrap
20 singel arm DB push press
20/15cal row
3min rest
7min amrap
15 Kb swing
20 singel arm Kb oh lunges

For time:

3 rnd of:

30 KB A.Swing @24/16kg

20 Burpees

50 Double Unders or 100 SU

20 Burpees

30 KB R. Swing @24/16kg

5 rounds for total reps and L-sit hold seconds of

• Thrusters, 15 seconds
• Rest 45 seconds
• L-sit hold, 15 seconds
• Rest 45 seconds

♀ 95 lb ♂ 135 lb

5000 m Row Time Trial
Total time: 21.23.9
500 m avg. pace: 2.08.3
1000 m lap/split times. 4.14, 4.17, 4.18, 4.17, 4.16
Avg. HR. 185
Max. HR. 192

Bench press 5x5 reps, then max reps @ 80%

3x

maksimitoistot MU tai rintatankoon + maksimitoistot käsilläseisontapunnerruksessa, 3 min lepo sarjojen välissä

• 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

AF WEEK 9, Bonus workout, Engine TEST WEEK

Airrunner Intervals:
E3MOM x10: 300-400m Run

This one starts to escalate after the first 5 runs. Choose your distance you can du sub 90sec rounds. Or run 90sec-rest 90sec.

This can be done with another machine as well if wanted. Go with 90sec ON-90sec OFF if wanted.

30 wall ball
30 toes to bar
30 Gobletsquat
30 pull ups