5 Minutes of Parasympathetic Breathing

4x2min ON/2min OFF

A) Assault Bike

B) SkiErg

C) Row

D) Run + ME Burpee over Obstacle

2x 2x1min ON/1min OFF

E) Sled Push

F) Row
—-
Bonus
Shoulder Tabata

Split Jerk, 9 repetitions

Start with the barbell in the front rack position, dip&drive&press, catch the barbell in a split. Finish the movement by standing up with arms still locked out.

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Post 5 heaviest successful sets

työntöveto + rive RM
1@90%
1@95%
1@90%

Stopista työntö

7x2@70-85%

EMOM12:
Min 1-2-3-4: 10/8cal
Min 5: Rest
Min 6-7-8: 15/12cal
Min 9: Rest
Min 10-11-12: 20/16cal

Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s.

4-5 rounds, rest as needed

5-10 Strict C2B
5 High Box Jump

RPE 4 to 5

4x
1min Shuttle run 10m
1min Rest
1min Burpees
1min Rest

5 rounds
6 hang cleans 75kg/50kg
6 front squats 75kg/50kg
200m row

A) 3 Rounds of:
Run 400m
30m Swim

B) ”I Go, You Go”
4 Rounds/ each

10 Burpees
Run 30m
Swim 30m

C) 4x40m Swim