Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power clean and start main part

Strenght (15 min)
Power clean 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon (20 mins about)
2 sets with both machine, alt time with partner work Rower and Air Bike
15/12 calories (fast)
rest 1:1 or partner goes
12/9 calories (faster)
rest 1:1 or partner goes
9/7 calories (fastest)
rest 1:1 or partner goes
eli ensin soudat 15/12 cal, pari soutaa saman, soudat 12/9 cal, pari saman ja soudat 9/7 cal ja pari saman.
Sitten air bikella sama homma. Ja tämä ralli 2 kertaa läpi. Kiihdytellään, mutta ei all outtia!
Air bike calories 13/10 + 10/7 + 7/5