Peruskuntoa ja CrossFittiä Workout
3 - 5 x PK
200 m soutu + 10 thrusteria, 30/40 kg
200 m hiihto + 10 supertäydellistä kippileukaa (kumpparileukaa)
200 m skillmill + 7 + 7 yhdenkäden lapapunnerrus
0,5 mailia assaultbike + 10 GHD sit ups
1 km wattbike, 1 min lepo + 1-3 barmuscleup /negatiivinen muscle up renkailla
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