Warm Up
2 times with rower
40s easy + 20s moderate + 10s fast, rest 20s bwn

2x50 single unders , josta 25 hyppyä tasajalkaa ja 25 hyppyä vuorojaloin "polven nostoina"
rest 20s bwn

2 rounds
10 scapula pull ups
5 deck squats
10 handstand shrugs
5 kneeling jumps

2 rounds
10-15 double unders
4 kb swings
2 burpee bjo @50/60cm
4 ttb
4 kb deadlifts

Intervals
4-5 times 1.5 min on / 1,5 min off
buy in 30-50 double unders / max reps in 30s
then amrap
3-4 burpee box overs @50&60cm
6-8 kb swings @16-20/24-28kg

tavoite on aina saada 2 kierrosta tehtyä bbjo and kb swings tos "minuutissa" mikä jää aikaa. liiku nopeasti

5 min rest

3-4 times 1.5 min on / 1.5 min off
amrap
3-4 burpee box overs @50&60cm
6-8 ttb
8-10 double kb deadlifts 2x16-20/24-28kg's
target is always 2 round on that 1.5 min time.

Cool down
3-5 min kevyt kardio
1+1 min banded scalene strech
1+1 min etureidet venytys
1 min cobra downdog pose