Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
3x5+5 reps with light to mod/heavy weight
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 banded monster walk
12/12 lateral box step ups

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single arm bench press
8/8 single arm power clean

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 standing trunk twists
24 alt leg v-ups