Every 4min for 3 rounds
250/200m row
10-15 toes to bar / heels over hips
10 slam ball

Rest 4min

Every 4min for 3 rounds
250/200m row
10-15 pull-up
30-60 double under

10 rounds for time:
500m row or 400m run
10 Wallball
10 KB Swing
10 Burpee

Rest day - what did you do?

30 min pk
100 ROPE JUMPS
6 HANG SNATCHES 20kg/15kg
6 OHS 20kg/15kg
500m ROW
300m JOG
6 HANG CLEANS 20kg/15kg
6 tall clean 20kg/15kg

Single Leg Glute Hip Thrust
3 x 12-15 each. Rest 60s.

A) Row Intervals
10 x 15s hard/45s easy.

B) Bike/Ski Intervals
10 x 15s hard/45s easy.

• Both A/B should be tough but CONSISTENT. This is week 2 of a 4 week progression.
• A/B can be done as B/A also.

C) Crossbody Carry
3-5 x 30m/side with heavy weight

Strength

Press
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
Chin ups
Skull crushers

workout

20 min EMOM

Min 1: HSPUs/pike press ups/Z press
Min 2: 3 way plate raises
Min 3: pull ups/chin over bar holds/ ring rows
Min 4: banded lat pull down
Min 5: rest
*choose numbers for the gymnastics which are challenging, but sustainable. Go to failure on the light exercises.

afterparty

800m suitcase carry

Banded Pushdowns
2:00 Max reps.

”Dee”

4 kierrosta
40 kyykky
30 etunojapunnerrus käsien irrotuksella
20 yleisliike
400m juoksu

5 Rounds
10 Box Jump 60/50cm
10 Front Squat 60/42,5kg
10 USA Swings@ 32/24kg
Timecap: 16 mins