Max effort lower:

1RM box squat to parallel

– No failed attempts!

– 20 min cap

Metcon:

Every 3 minutes for 6 rounds

250m row

– souda 1 min jos soutu ajallisesti pidempi (upscale 45s)

Strength accessory:

1. 3×10 Nordic curl/Russian curl

2. 3×10 reverse hyper

3. 1×100 band good morning

4. 3×10 weighted abmat sit-up w/ bar overhead

– 60-90 sec rest on all

Lähtöajat:

16.00

17.00

18.30

19.30