Treeni 3 (Lower Str + Metcon)
Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 romanian deadlifts
5 pause back squats
1:00 Plank Hold
then start prep for back squats

Strenght
3 sets
4-6 back squats @70-80% of 1rm (2-3RIR)
rest 2-3 min

3 sets
12-16 weighted box step overs (farmers hold)@ light/mod/heavyish weight
rest 1.5-2 min bwn sets

Metcon
12 min emom ( 40s work / 20s off )
1) Row or Air Bike @mod/fast pace
2) push ups
3) kb swings
4) v-ups

Voit kommetoia alle kyykkypainot ja askellus boxin yli suorituksen.
Lisäksi voit kommentoida tehdyt toistot/kalorit metconissa.