Aerobinen klo 6.30, 9.00 ja klo 17.00

Rowing intervals: 2-3-4-5-4-3-2, 2 min of rowing, then 2 min of easy jog, 3 min row then 3 min jog etc.

ILTA WODIT klo 16, klo 18 ja klo 19 

Skill

Bar Mu skills/ Butterfly pull-ups progression/ kipping pull -up progression

15 minute ”OTM” for quality :

• 8 Burpee pull-up or Burpee + touch to target 30 cm or burpee box over
• 15 Hip extensions in GHD
• 30 sec. Overhead walk with 2 KB (24/16kg) or front rack walk