3 rounds:
20 Russian Twists (no extra weight)
20 Alt. V-ups
20 Bicycle Crunches
20 Hollow Rocks
- Rest :30 btw movements and 1:00 btw rounds

20s on - 10s off x8:
A) hollow hold
B) side plank, right
C) arch hold
D) side plank, left

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

5 rounds of:
4 Shoulder Presses @70%
2 rope Climbs 4m (no jump)
Rest 2min btw rounds

DELOAD WEEK

Team workout (in teams of three people)

For time
30 bar muscle-up / jumping BMU
90 cal row
120 wall ball 20/14

Share the repetitions as you wish with the team. One is working at a time.

Treeni 2
Warm Up
3 rounds
15 cal ski
10/10 half kneeling db press
10 toe up RDL
4 inch worm with push up

Strenght
Push Press
1x10 reps @55%
1x10 reps @60%
2x8 reps @65%
rest 1.5-2min bwn sets
Bench Press 3-4x10 reps @55+60+1-2 sets @65%
rest 2-2.5 min bwn sets
Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
asennossa tanko vartalolinjaan.

Metcon
Tabata of AIr Bike (keep moderate/fast pace)
straight to:
then 3-4x (masters 45+ only 3 rounds)
8 sb clean @35/45kg
8 burpee over sandbag
then

12/15 calories of air bike (fast!)
time target under 10 minutes.

Accessory Work
3x15 double db bench press
3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
3x15+15 half kneeling trunk twists R/L
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

For Time:
1250 Meter Row
8 Rope Climbs
60 Lateral Barbell Burpees
40 Toes to Bar
20 Deadlifts 100/70kg

Push press 4x3

Last set RIR 0-1, so you can aim to find heavy triplet of the day if technique allows.

E75s x12:
1 Power snatch + 2 OHS w/ 2s pause at the bottom

Every 90 sec x 10 sets

10 Thrusters @42.5/30
10 Bar Over Burpees
*Scale To get at least 15 sec rest
*Goal Under 60 sec per set