4 x 6

Rest 1min btw sets

2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Z-press 3x8 (RPE8) (Tanko tai 2 kuulaa)
~2-3 min

For Total Load:
5 Sets of 2

*Aim to increase weights from 7.5.22 

On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: Kettlebell Swings 24 / 16 kg
Minute 3: Ski Erg Calories
Mintue 4: Burpees to Target (6")
Minute 5: Rest

• Score: Enter lowest number of calories completed in any round in the first score bar. Enter lowest number of kettlebell swings in the second score bar. Enter lowest number of ski calories in the third score bar. Enter lowest number of burpees in the last score bar.

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

Z-press 3x6 (RPE9) (Tanko tai 2 kuulaa)
~2-3 min

EMOM’6
Clean pull+squat clean+jerk
50-62%

EMOM’6
Clean+2 Jerk
72-85%