4rds
Nordic Curl x 5-10
rest 1min
One legged squat w/box
6-12/side'*
rest 2min
'* Boxin reunalla toinen
jalka ulkopuolella, ensin
toinen puoli 6-12, vasta s
itten puolen vaihto

3rds
Incworm 10m
Seal Walk 10m
Plank Hold'* 10-30s

'* jalat seinällä

4rds
Nordic curl x 8-12
rest 1 min
Reverse Lunge w/2KBs
rest 2 min

"Alatalja" kuminauhalla 4 x 8-12
Ojentajat käsipainolla pään takaa 4 x 8-12

KB Front Squat 4x6
4s pause @ bottom

Partner Leg throws
3-4x 10-20

3-4rds
Single arm DB Shoulder Press
8+8
rest 1min
Alatalja kuminauhalla
10-12

4rds
Hip Thrust x 6
rest 1min
Bulgarian split squat x 6/side
rest 2-3min

4rds
Pallof Press x 10/ side
rest 90s
Good Morning x 10
rest 90s

4rds
10-12 x Hanggin leg raises
rest 60s
10-12 x Pallof Presses

4rds
8 x Shoulder Press w/2KBs
Rest 60s
8 x Single arm Bent over row