2 SETS FOR QUALITY
5/5 Wrist Circles
10 Cat/Cows
10/10 Side Plank Rotations

10 rounds:
15/12 cal row, ski or bike
12 KB goblet squats
10 v-ups
1 min rest

40 min timecap.

3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 1 min: Rest
• 1 min: Row (calories)
• 1 min: Rest
Goal: 120 reps/cals.

Bench press
2x10 62-67%
2x8 67-72%

10 min easy pace warm up
*
2-4 rounds
Machine intervals 4min On/1min off
1) bike
2) row
3) ski
4) echo

3min easy /1min moderate / 1min rest
*
5-10min easy pace cool down
Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

4 rounds, each for time, of

• 500-m row
• Rest 2 minutes

2-3 rounds:

20-30s hollow hold
40-60s plank hold

rest as needed between sets

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

10 Rounds For Time:
30ft. Unbroken Handstand Walk

*Time Cap: 10 Minutes
*Repeat From 6/7/22

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

WOD
5 Rounds
Each Round is on a 3 Min Clock

400 Meter Run
Max Inverted Rows with Time Remaining in 3 Min

Rest 1 Minute between Rounds

Weight for inverted rows 50/35# DB