Warm Up
2-3 sets
1-2 min bike
5-10 front foot elevated atg split squat / curtsy lunges R/L
5-10 tempo goblet squat
40-60s plank hold / 20-30s hollow rocks

Strenght
3 sets
16-20 weighted barbell oh walking lunges (käännös takaisin puolessa välin)
rest 30s
10-15 weighted abmat sit ups (lock your feet)
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
6+6 single arm db ohs / single arm db thruster
24 double unders or jump over barbell / 48 single unders
8 deadlifts @100/70kg (or max 50% of 1rm)