WU: Assault bike/row 5-10min, karhu, lankkukävely, rapu

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100 each (for example 10*10 or max reps>next), medium pace:
T2B/K2E
Assault bike
Pull up
Wall ball (12)
Box over KB (2*y)/KB front step squad (1*b)

Additional: Burpee/Push up
Ab mat

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Cool down: Assault bike 10min 120-130bpm/max 15km/h