Warm Up
3 rounds
1 min air bike
10+10 half kneeling press
15 banded face pulls
5 inch worm with push ups

Strenght
Push Press 3x10 reps @50-60-70%
Shoulder Press 2x10 reps @50-60% of 1rm
rest 1.5-2 min bwn sets.

Metcon
Air Bike 3 x 3 min on / 1 min off
Pidä moderate pace yllä! Minulla se olisi n. 300-350 wattia.

Test
10 legless rope climbs for time (scale to normal rope climbs) tavoite korkeus n.4-4,5m

Accessory
2 rounds
15-25 ghd sit ups + 15/15 banded trunk twist
alaviistosta yläviistoon.
then 3x15 reps svend press @15kg.
rest as needed.