WU
3min. walk
2min. jog
1min. walk
3min. run vauhtia vaihdellen
2min. walk

5 Rounds NOT for time:
Max Bench Press @ Bodyweight
Max Pull Ups

Friday 18th May 2018

Aerobic capacity

4 Rounds for Time
500 meter Row
400 meter Run

Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

10x
1min Assaultbike
1 min row
1 min ski
105s rest

Go hard but sustainable pace. Take calories on each machine as goal.

@ 90% of previous

8 Rounds of
8 Toes-to-bar
20 Double Unders

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

21-15-9
Air squats
Kettlebell swing @24
Handstand hold sec

" Complete 12-9-6 reps of:

-Front squat (90/60)
-Muscle up"

5 rounds

7 deadlift (150/100 kg)
21 WB shots
28 bar over burpees