Treeni 3
Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
15+15 sec single arm kb oh hold
10 lunge steps
5 burpees

Metcon
Every 5 min for 20 minutes (4 sets)
12/15 calories of machine row or 13/10 ski or air bike
8-10 single arm kb oh lunge @12/16-20kg (right)
6-8 burpee box overs @50/60cm
8-10 single arm kb oh lunge @left 12/16-20kg (left)

so lunge steps in place, not walking lunges. alternating legs.
keep moderate / fast pace on machine

Accessory /yksi liike ensin 2 sarjaa
2x20-25 kb swings @light kettlebell
2x12+12 single arm kb or db row @16/24kg
2x1min plank + 25/25m suitcase carry @16/24kg
rest 1-2 min