Warm Up
2-3 sets
1-2 min bike
5-10 front foot elevated atg split squat / curtsy lunges R/L
5-10 tempo goblet squat
40-60s plank hold / 20-30s hollow rocks

Strenght
3 sets
20 weighted farmers hold lunge walking step with 2 db's
rest 30s
20-25 V-ups / Tuck Ups
rest 3 min bwn sets
tarkoitus pitää hyvä nopeus/liiketehokkuus tekemisessä.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
15 wall ball shots
12 box jump, step down