Viikko 4
Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 28
1) Ski or air bike x 11/9 calories (max 50s)
2) Box Jump overs x 8-12 reps (step down and u-turn)
3) Row x 12/10 cal (max 50s)
4) Burpee Pull ups x 3-5 reps

Accessory Work
3x15 Toes up RDL with barbell/ kb/db's @25-35% of 1rm deadlift
3x15/15 seated single arm db press @5-10/10-15kg
rest as needed