Warm Up
2 rounds
2min cardio machine (30/20/10s reco,easy,mod)
20m bear crawl
10m inch worm
10m lunges
10m tin soldier
10 kbs
10 alt leg v-ups

Metcon
Emom 20 or 25
1) cardio x40sec easy/mod
2) 8-10 push ups + 8-10 v-ups
3) cardio x40s easy/mod
4) 4-5 burpee + 8-10 kb swings
5) rest minute

Accessory Work
3x12-16 weighted farmer hold lunge walk steps
3x8-12 strict box hspu + 24-30 weighted twits
rest 1-2 min bwn sets

Assarit voi aloittaa n.3-5 min metconin perään