Warm Up
4x45s on/15s off cardio work
then
10+10m karhukävelyt + 10m mittarimato + 10m tinasotilas + 10m askelkyykyt kierto etujalan puolelle
5+5 kyykky venytys + 10-15 laparullausta tangossa roikkuen + 10/10 käsien pyöritykset eteen&taakse
paikat valmiiksi ja tekemään

WOD
Part 1
3 rounds
40s easy/20s mod/10s fast cardio
8+8 bulgarian split squat
8+8 single arm db bench press
8-12 abmat sit ups + 20-30 flutter kicks

Part 2
40s easy/20s mod/10s fast cardio
8 ankle elevated rdl
8+8 single arm db/kb row
12 shoulder taps + 24 mountain climbers

Part 3
40s easy/20s mod/10s fast cardio
6+6 windmill
12-16 weighted cossack squats
8-12 supermans

Optional ekstra
Metcon
12-21 minutes easy pace cardio work
perform every 3 min = 4 sandbag cleans @light/moderate weight sandbag

Cool down
leg across body strech
1 min prayer pose strech
1 min cobra to downdog alt time