Treeni 3
Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db/plate againts chest
10 walking lunges

Metcon
Emom 28 or 32 (7 or 8 rounds)
1) Rowing x 50sec (14-13/11-10 cal)
2) TTB x 6-12reps or V-ups x 10-15 (max 30s)
3) Air Bike x 12-9/9-7 cal (max 50s) (tarkoitus pitää mod/fast pace)
4) Suitcase deadlifts x 8-10 reps each side @12-20/24-32kg

Accessory Work
3x15/15 seated db press @5-10/10-15kg
3x15-20 hamstring curls on rower
rest as needed