4 Rounds of:

21/18 Calorie Row / Ski

or

15/12 Calorie Bike

or

400 Meter Run / 1+½ Stairs
Rest 2:00

*During rest interval complete:
30 Easy Single Unders
:15 RKC Plank

EMOM x 16 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 5 Front Squats

Front Squat Percentages:
Set #1 - 65% of estimated 1RM
Set #2 - 67%
Set #4 - 69-75%

Check the gym library.

3 rds
Bulgarian split squat 10/10 reps
Jumping split squat 10 reps (5/5)
rest 30 sec
Barbell row 10 reps (supinated grip)
rest 30 sec
Strict press 10 reps ( tempo)
rest 30 sec
banded lat pull down 22 reps
banded face pull 22 reps
band pull aparts 22 reps
Rest 1 min

(Kottikärryt 4 kierrosta, 2 etup/ 2 takap)

Maastaveto 1x5, max!!! Myös lämpät ”vitosina”

Vap.val. keskikroppaa 100-200 toistoa, kevyt
Esim.
-suorinjaloin mave 3-5x10-15
-situps 3-5x15-25
-etuheilautus 3-5x15-25
-jalkanostot 3-5x12-25
-reverse hyper 5x15-25
-sivutaivukset 3-5x15-25

(Tempaus käsipainolla 10min AMRAP)

Back squat 6x6 @80%

1.min Run/Bike/Row
2.min 1 Leggless Rope Climp
rest of the min push ups
3.min rest

Vaihda 1. minuutin teko paikkaa kierroksittain

For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Hang Power Clean + Shoulder to Overhead @42.5/30kg

• 16:00 Time Cap

1a) Single Arm DB Push Press: 4 x 6 ea. Rest 30s.
1b) Front Rack Rear Foot Elevated Split Squat: 4 x 6 ea. Rest 30s.

GYMNASTIC CONDITIONING

Corework of your choice

Go by feel.