Teams of 3-4

2x 16min ON/2min OFF

A) Row and Echo

B) Ski and Bike

Warm Up
Band Pulls + Banded Hip activation
then 2 rounds
10-15 banded good morning
5-10 strict ttb / knee raises
10-15 ring rows
then some overall mobility and start workout

Metcon
1-2 rounds
3-4 min run @very easy + 2x5-10m hs walk or 2-3 wall walks rest 30s bwn set
3-4 rounds
3-4 min ski @very easy + 2x1-2 rope climbs, rest 30s bwn set
5-6 rounds
4-5 min run @very easy + 2x6-8 toes to bars , rest 30s bwn set
7-8 rounds
3-4 min ski @very easy+ 2x3-4 sharp burpee box jump to 50-75cm, rest 30s bwn set
this was zone 2 training all time, total time about 50 minutes.

Easy pace cooldown bike 12-15min

E3MOM 3+3 Turkish get up

Facepulls 5x20

Penkki 5x5x65%

Voimapyörä 5x8-15

Etuheilautus 3x30

Every 3 mins for 12 mins do:
4 Strict Handstand Push-ups / 2 negative HSPU / 6-8 box hspu
8 Strict Chin-ups / 2 negatives / 8 floor supported/ 8 partner assisted/

Rx+ : wall facing HSPU

For time, 50 cal on Rogue Echo Bike

5x5 strict weighted dip.

E5MOM x5:
6-9 T2B / s.l. T2B / kipping leg or knee raise / V-up or tuck up
6-9 power snatch
4-6 OHS
4-6 lateral bar over burpee

Target: ~2min / round, TC 2:30 / round

HUOM! Voit tehdä kumman tahansa version päivän kaikilla tunneilla

EMOM 36

1 minute : 5 Back Squat, AHAP
2 minute : 12/9 Calories Bike Erg
3 minute : Plank Hold
4 minute : 12 Ring Rows
5 minute : 15 Wallball Shots 9/6kg
6 minute : Rest

50min laadukkaasti

4min Kone/ risteykselle juoksu
Olkapääjumppa kumpparilla 6-8×
Ulkokierto
Sisäkierto
Vipunostot
4min kone/ risteykselle juoksu
Jalat 6-8+
Yhden jalan mave
Pohjenousu
Polven ojennus: etureisinosto