Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
:20 Hanging flutter kicks
10-20 alt leg v-ups

Strenght
3 sets
12-16 weighted farmers hold box step ups with 2 db's (50/60cm) you choose
rest 30s
8-12 strict knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 double db/kb front squats

12 burpees