Warm Up
2-3 sets
1-2 min bike
5-10 front foot elevated atg split squat / curtsy lunges R/L
10 alt hand power clean with db
40-60s plank hold / 20-30s hollow rocks

Strenght
3 sets
16-20 weighted Front rack hold lunge walking step with 2 db's or kb's
rest 30s
24-30 V-ups / Tuck Ups
rest 3 min bwn sets
tarkoitus pitää hyvä nopeus/liiketehokkuus tekemisessä.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
15 burpees
12 db power cleans @15-20/22.5-30kg