Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
3-5 strict pull ups (banded)
:20-30 side plank hold R/L

Strenght Superset
Bench Press 8+8+6+6 reps@65-70-80-85% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Metcon
Every 3 minute for 15 minutes (5 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)