A. Damper intervals

Damper intervals on Rower/Ski/Bike

1 mins/1 min off per damper Level for max Cals
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
(38 min)

A. Intervals

12 sets of:
1min on 1min off

1. 12/9cal Echo Bike
ME Devils Press @2x22,5/15kg

2. 50 DU´s
ME Burpee BJ (24/20'')

3. 12/9cal Row
ME DB-Thrusters @2x22,5/15kg

A. Power Snatch 4 x 3

3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch

B. Dumbbell Bulgarian Split Squat 3 x 5

5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat
5 Dumbbell Bulgarian Split Squat

Use 2 DB´s and rest 60sec. btw legs. @RPE7-9
2x 3sec. iso hold on eccentric at mid range and in bottom position!

C1. Ring Dip 3 x 6

6 Ring Dip
6 Ring Dip
6 Ring Dip

With 3sec. iso hold in bottom position. @RPE7-9

C2. Chest Supported Incline Dumbbell Row 3 x 6

6 Chest Supported Incline Dumbbell Row
6 Chest Supported Incline Dumbbell Row
6 Chest Supported Incline Dumbbell Row

With 3sec. iso hold at top. @RPE 7-9

D. Assistance Workout

8min AMRAP of:
8 Pull ups
15m Farmers walk
12 push ups
15m Farmers walk
16 air Squats