1) Lympha flow 10min

2) 10min aloittelijan perus combo 8-8-12-12 Kb:t
10 kbs
5 coblet squat
5 shoulder press
5+5 bent over row

3) 300 perusurakka @16kg kb
100 kbs
80 box step ups, 20"
50 DL
30 bent over row (1 kb)
20 thruster (1 kb)
20 kneeling push-ups

4) core 3 rounds @ 8kg kb
20 figure 8
10+10 halo
10+10 windmills