Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold
then some movement prep for Overhead Squats and start strenght part

Strenght
Overhead Squats 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
rowing or air bike
db snatches
wall ball shots
rowing or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off