18/09/26 - Fri

BASE

Every 6min x5

21 KBS (16/12)

21 Push-ups

500m Run

12/09/26 - Sat

BASE

Every 2min x6

1: 20-40 Row

2: 10-20 Burpee Over Rower

- Rest 3min -

Every 2min x6

1: 20-40 Bike

2: 10-20 TTB

- Rest 3min -

Every 2min x6

1: 20-40 Ski

2: 10-20 DB Burpee Box Step-up (22.5/15)

09/09/26 - Wed

BASE

Front Squat

5x3

80, 85, 90, 95, 101% of 3RM FS

Back Squat

4x5

85, 90, 95, 100% of 3RM FS