20 Min of:
Run @ 60-70% MHR +
8 Interval of:
Run 20’’ @ max effort (Run not sprint!)
40’’ @ walk +
5 Min of:
Run @ 60-70% MHR

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 7-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 7-10 each. 3s down.
Rest 30s.

Progress from last week

Weighted Dips

15, 15, 15, 15

Raising weight

SO 2,5min

10 min amrap
23 juttuu
21 jiiyä
19 giitä

Hae toistomaximi raakoja leukoja.

-Käytä kuminauhaa tarvittaessa

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(30)
WRK 14:00 REST 2:00 WRK 14:00
200m run
14 dumbbell step ups
40 flutter kicks (two count)
200m run
14 dumbbell push press w/two sec descent
40 dumbbell lunges
choose weight for dumbbell movements

Finisher
50 knee tap crunch
1:00 samson

WU
2rds
10x air squat
10x sit up
10x push up
10x lunge
10x burpee