Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 single leg RDL
8-12 double db military bench press (kapea penkkip)
8/8 kb side bents (toinen käsi niskan takana)

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded monster walk (edes takaisin paikallaan) + 8 banded air squats
8-12 strict hanging knee raises
12-15 barbell bicep curls

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 curtsy lunges
12-15 band pull aparts
8/8 half kneeling trunk twist