Warm Up
2 rounds
2:00 cardio
5+5 squat strech
5+5 single leg RDL
5+5 suitcase deadlifts
5 wall squats with pause at bottom
5 tempo push ups
:30 Side Plank R/L

Strenght
Back Squat 3x7 reps @40-45-50%
perform 10 kb swings right after squats

Push Press 3x7 reps @40-45-50%
perform 5-10 push up right after push press

Deadlift 3x7reps @40-45-50%
perform 5 box jumps right after deadlift
rest 1.5-2 min bwn sets

Midbody Strenght
2 sets
10+10 windmill @light weight
30 weighted russian twists @10/15kg
50m farmers walking "PINCH GRIP" @10/15kg's PLATES
rest as needed

Cool down
2-3 min light cardio
1+1 min forearm smash with barbell (barbell in rack, about chest high)
1+1 min tricep smash with barbell
1+1 min bicep smash with barbell
1+1 min upper trap smash with barbell (inside rack)
1+1 min quad strech
1-2 min groins streching (nivusten venytykset)