3 min Run, Row,Bike
then 2 sets
20 walking lunges
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Workout
5 rounds for quaity
Roll To Candle Stick x 3-5 reps
Jumping Lunges x 8-12 reps
Plyo Push Ups x 4-6 reps
Box Jump x 4 reps
10 sec sprint with Air Bike (nousevalla vauhdilla)
rest 1-2 min bwn rounds

Midbody work
2 rounds

1:00 Plank Hold
20 DeadBugs
20 Alt Leg V-Ups
rest 2 min

For cool down
Cardio Piece at the end as you like (total 8-12 minutes)
30s recovery pace
30s easy pace
30s moderate pace
30s rest
perform with 1-2 machine this , 1 round is 2 minutes