Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
8+8 single leg RDL
:45 plank hold

Strenght Superset
Bench press 10+10+5+5 reps, add weight each round, start light
perform 8-12 double db/kb deadlifs right after, climb on weights.
rest as needed bwn sets

Metcon
Every 3 minute for 12 minutes (4 sets)
6-8 burpees
8-10 db snatches
10/12 calories air bike (max 45 sec)
lähdöt aina 1 min välein (3 henkeä per air bike)