Run Hikilenkki,
20m prowler push,
10-20 GHD-Sit-ups

Strength (load)

Shoulder press
5 sets of 1.

With five sets, build up to the heaviest possible weight for the day.

5 Touch and Go Squat Snatches

4x
New every 8th minute

A) 20/15 Cal. Row
20/15 Cal. SkiErg
15 Box Jump Overs
5 Sandbag over Shoulder or Devils Press

B) 20/15 Cal. Row
20/15 Cal. Assault Bike
15 Box Jump Overs
5 Sandbag over Shoulder or Devils Press

Treeni 1:

500m SUP-lautailu
160m uinti
4km maastojuoksu Olympiareittiä pitkin

Skaalauksena:

Kokeile SUP-lautailua
Ui halutessasi juoksua ennen tai jälkeen
Järven ympäri juoksu ”pururataa” pitkin n. 2,5km

KB Curls: 4 x 10. Rest 60s.

20 cal row
20 cal Air bike
1200m run

Monostructual Circuit

15 minutes Rowing
15 minutes Ski/Bike
15 minutes Jog

CF 33100 Rx'd:
4 Rounds for time:
Run 400m,
3 Rope Climb,
7 Squat Snatch (50/30kg).

Fitness:
4 Rounds for time:
Run 400m,
3 rope lowers,
7 Power Snatch (40/25kg)
Time Cap 20min

5x Every 90s.:
Power clean + Hang squat clean + Split jerk

@ max 60%/CJ 1rm