Choose One;
Bike: 4 x 15s max effort. Rest as needed, but minimum 1:45
or
Row/Ski: 4 x 25s max effort. Rest as needed, but minimum 1:45

• Goal: HARD effort!!
• Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

For Quality;
2k Row/Ski/6xStairs
25 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
1k Row/Ski/4xStairs
50 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
500m Row/Ski/2xStairs
100 Double Unders
20 Box Jumps w. Step-down

• TIME CAP = 30:00

Partner Workout
AMRAP 24:00
30s Max Calorie Row/Bike/Ski
30s Max Push Press @35/25kg
30s Max Box Jumps w. step down @61/51cm
30s Max Wall Balls @20/14

• One partner completes a full round at a time.
• Goal: This workout is max reps achieved between you and your partner. This means each of you will get 2:00 of rest after each round!

5x3 Front Squat @82%
- Rest 2-3min btw sets

30 min PK
600m run
600m row
40s plank
40s+40s side plank
30s+30s bottom of pistol squat
100 rope jumps
30 lunges

1A) Hand stand 4x36s
1B) shrimp squat 4x12 alternating

”I Go 30 reps - You Go 30 reps”

30min

Mix anyhow
Calories
Biceps Curls
DB Snatches
KB Swings
Goblet Squats
Burpees
Wall Balls

A) Power Clean
5 x 2 @ approx 75% of 1RM; go every 1:00 to 1:30
- Drop and reset each rep.

B) Back Squat
4 x 6. Rest 2:00
- build to a heavy 6 for the day. No need to max out.

”Heidi”
23 min
23 Kyykky
23 Etunojapunnerrus
23 Kahvakuulaheilautus 24/16kg
23 Askelkyykkyhyppy
23 Istumaannousu
23 Boksi hyppy