4 supersets of:
20 Hollow rocks
40m Double KB farmers walk 2x32/24kg

Rest 1min btw sets

• Rest 90-120sec btw sets

Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.

6 rounds:
3min Running/Bike (recovery)
3min Rowing (recovery)
3min Rest

3-5 rounds
OHS x 6-8 reps @60-80% of 1 rm
rest 2-2,5 min bwn sets.

3 kierrosta aikaa vastaan:

• 500m soutu
• 40 ilmakyykky
• 30 istumaannousu
• 20 etunojapunnerrus
• 10 leuanveto

EMOM x12
1.) Row
2.) OHS
3.) C2B

Rest 3min...

EMOM x12
1.) Air bike
2.) KB-swing
3.) Box jump overs

• Go easy/hard sustainable pace.
• You choose reps/weights

Tabata
Push Up

3 x rive + 1x työntö@nousu max

VAPU, saksista 5x(2+2)@50-

Takakyykky 6x2@80%

In teams 2 of for time:
3 000 m row or 12 min run
100 m Farmers Carry 32/24 kg
8 wall walks
50 med ball over the shoulder 50/40/30 lb
8 Wall Walks
100 m Farmers Carry 32/24 kg
3 000 m row or 12 min run

45 minutes timecap.