Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x.20-30 handstand hold
then
3 sets of 6-12 ring push ups
3 sets of 6-12 strict chin ups / banded strict chin ups
3 sets of 4-8 strict hspu / strict box hspu

Partner Metcon
3xevery 3 min
Max calories of rowing, ski erg or air bike
goal is to go fast each round.
1st round : 20/15 cal row/ski or 16/12 cal air bike
2nd round : 25/20 cal row/ski or 20/15 cal air bike
3rd round : 30/25 cal row or 24/18 cal air bike
goal is to go fast each round.