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

Strenght
KB/DB Tgu 4+4/3+3/2+2/1+1 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 side steps
12/12 single arm db oh lunge walking steps @light/mod weight

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 single arm seated press
12/12 single arm kb/db hang snatch

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 half kneeling trunk twists
24 bicycle crunch