Warm Up
2 rounds
1.5 min rowing / ski
1.5 min air bike / run
10+10 suitcase deadlifts
10+10 single arm bench press

Strenght
Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Metcon
4 rounds
20/25 calories air bike (masters 16/20)
10 sandbag squats @35/45-55kg (bear hug hold)
rest 1.5 min bwn rounds. Dond start all out, yritä malttaa vähän alussa ja kuitenkin reippaalla asenteella mene.
time target is sub 2 minutes on each round.

Accessory
2-3x 15 db bench press
2-3x10-15 ghd back extensions
2-3 x 10-15 weighted sit ups
rest as needed.

Cool down
2-3 min light cardio
20-30 sek per venytys
rinta/ojentajat/etureidet/pohkeet