Treeni 2
Warm Up for 15 minutes
Joka laitteella 2 kertaa: 40s easy/20s moderate/10s fast. (3x eri laite/liike)
then

strech overall and take easy for couple mins before hitting workout

Metcon
6 sets for every one, alt time with partner
45sec moderate/45s easy/30s fast/30s easy (swich)
eli 2.5 min töitä, 2.5 min lepoa vuorotellen parin kanssa. Ottakaa 2 kertaa sama laite esim soutu, sit 2x ski ja 2x ab.

Accessory Work
3 sets of
3+3 TGU @moderate or mod/heavy
5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
7+7 windmill (controlled movement)
rest 1-2 min

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.