Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
20 alt leg v-ups + :10 flutter kicks

Strenght
3 sets
12-16 Single arm db oh walking lunges R/L (6-8 reps per side)
rest 30s
5-10 strict toes to bars / leg raises / knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 burpee deadlifts with 2 db's
12-15 box jump, step down (box step ups) 60/50cm.