Warm Up
1.5 min with each cardio machine we use today
30-40m bear crawl
30-40m lunge/tin soldier walk
2x10 double db bench press
2x10 ring row/pull ups
2x5-10 push ups
2x5-10 scapula rolls/kipping

Strenght And Condtioning
Every 10 min for 3 times
Part 1
21-15-9 reps of
calories rowing
db bench press
Part 2
21-15-9 reps of
Calories air bike
Push Ups
Part 3
21-15-9 reps of
Calories ski erg
Pull ups
yksi laite per pari, aloitetaan eri osioista ja kun kardiolaite vapautuu ekalta
21/16 kalorilta pari voi lähteä perään.
time target per set is 5-6 min, cap 7 min.