Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min air bike / bike erg + 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.