4x
New start every 8th minute
Alt A and B

A. 20/15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
14-20 DB Snatches
14-20 Wall Balls

B. 20/15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal Echo/Bike
14-20 KB Swings
14-20 Wall Balls

2-3sets:

10+10 Db row
10 Db bench press

EMOM x 32-40

1) row
2) 6-12 ttb
3) shuttle run
4) 3-6 wall walk

In 3 mins, for max reps of:
Bike, 1000m/900m / Echo 28/24cals
max reps in remaining time Wall Balls, 9/6 kg

Rest 1 min

In 3 mins, for max reps of:
Row, 500/450m
max reps in remaining time Burpee Over Rowers

Rest 1 min

-- then --

Repeat 4 more times! ( Total time: 40 mins)

Astangajoogan alkeisiin perustuvaa fyysistä joogaa. Ota mukasi jumppa-/jooga-alusta sekä lämmintä vaatetta.

Deadlift
Touch n go style today!
Build to today's heavy 6.
--then--
3 x 6 @ 80-90% of heavy 6.

3-5 rounds:

2min on / 1min off

1) bike
2) row
3) echo
4) ski / or run

Target PK 2

Askelkyykkyjä 6+6

5000 m BikeErg
2000 m row
5000 m BikeErg
2000 m row

Steady pace.

R5JC

Kyykky 1x92,5%, 3x3x70%

SitUps 3x5-8

Sivutaivutus 3x15-20 / puoli