Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpees
8-12 ring rows

Strenght&Conditioning
4-5 sets of
15/12 calories rowing OR 12/9 calories of air bike
then 2x10-12 db bench press and sets 3-5 are 6-8 db bench presses
rest 2-3 min bwn sets (3 hengen kierrolla voi vetää läpi)

Accessory Work
3 sets
8-10 single arm kb row R/L @16-24/24-32kg
8-10 standing tricep turn with db 10-15/17.5-22.5kg
24-32 weighted russian twits @5/10kg plate
rest 2-3 min bwn sets