Treeni 3
Warm up
2 rounds
2:00 cardio (add speed during 2 min)
5+5 squat strech
5 push up to downdog
10 box step overs
5+5 single arm db thrusters
10 good mornings with db againts chest

then we start to test movements and find the right weights

Workout
Every min for 20 minutes (5 rounds)
1) Burpee Box Step overs x 6-8 reps
2) double db thrusters x 6-8 reps
3) kb swings x 12-15 reps @moderate weight
4) rest minute

Midbody
3 sets
5+5 windmill
20-30 weighted russian twists
25+25m suitcase carrying db/kb off the body
walk straight line & stand straight.
rest 1-2 min

Cool down
3-5 min light cardio