Warm Up
3 rounds
1 min cardio
10 glute bridges
20 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater
:20 wall walk hold (viistossa)

Strenght
Back Squats 4x5reps @70-80%
rest 2-2.5 min bwn sets
Strict Press 4x5reps @70-80%
rest 2-2.5 min bwn sets
On both movements (1-3 RIR)

Accessory Work
3 sets
10/10 bulgarian split squat
10/10 single arm db floor press
20-30 alt leg v-ups
rest 2min