Row progression
10 x 1 min interval for max calories 1 min rest between sets

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
20m lunge walking steps with torso rotation
20m inch worm with push ups
20m tin soldier walk
10 scapula rolls
20 ring rows
1:00 plank hold

Gymnastic Capasity or Skill (10 min)
Toes to bar training
or do
8-10 min emom x - reps off toes to bars.

Easy & Treshold Pace Metcon
For 35 minutes
20/25 calories of row / ski
15-20 push ups
30-40 air squats
40-60 double unders or 100 single unders
30-40 air squats
15-20 push ups
20/25 calories of air bike

3 rounds for time
21 KB USA Swing@24/16kg
15 kipping HSPU
9 burpee T2b

Timecap: 15 mins

Scaling : box HSPU, pike push up, regular push up

3 Rounds For Quality:
10/10 Single Leg Dual KB RDL
10/10 Single Leg Tempo Box Step Downs
10/10 Single Leg Glute Bridge (3-5sec hold on top)
- Rest as needed btw sets
- Athlete choice on load and height

For time:
100 total Double KB Front Rack Walking Lunges @ 24/16kg
- TIME CAP = 10:00

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

A)
Box Squat
8 x 2 every 60s.
- 70% of 1RM

B)
Single Leg Supported RDL
3 x 8-10 each. Rest 60s.

In about 20 mins complete:
4 rounds for quality
6 Snatch Grip Pendlay Rows
12 each Bent Over DB Single Arm Rows
24 Band Pull-aparts
Rest approx 3:00

Extra:
Plate Egyptian Shoulder Rotation
3 x 6-8 each. Rest 60s

Back Squat 3x10x50%

30×90s

1) Kone
2) 5-10 Seinäpalloa + 10 ristilinkkaria +amrap boxin ylitys
3) Lepo

*Matalalla teholla!

Push press 3x3x85%