Tiistai
Warm Up
2 rounds
1,5 min cardio machine
5+5 squat strech
5 inch worm
5 wall squats
5 tempo ring row
5 scap pull ups (2s pause at top)
Some overhead/front rack mobiltiy and test workout movements

Metcon (tästä voi hieman muokata liikkeitä open lajien mukaan)
3x4 min emom
min 1- Cardio Machine
min 2- Barbell ohs x 6-10 reps + 4-8 c2b pull ups
min 3 - Cardio Machine
min 4 - Barbell Thrusters x 6-10 reps + 6-10 pull ups
rest 3 min bwn sets
Fast Movin with empty barbell, easy/mod cardio for whole minute.

Accessory Work
3 sets
15+15 suitcase deadlifts @moderate weight
10+10 side plank dips
24-30 weighted russian twists
rest 2 min

Cool down
2-3 min light cardio
2-3 x :30 pigeon pose strech each side
1 min couch strech each side