Warm Up
Mobility Drills
40/30 cal ski and 40/30 cal air bike
then 3 rounds
10+10 suitcase deadlifts
8 strict knee raises
15 squat jumps (small jumps)

Metcon
Emom 28
1) Ski x 12/10 or Masters 10/8
2) Sandbag Squat x 6-8 reps @35/45-55kg (bear hug)
3) Air Bike x 12/10 or Masters 10/8
4) Toes to bars x 8-12 reps

Accessory Work
2-3x15 DB Bench Press @12.5-15/20-22.5kg's
2-3x15/15 Alt DB Bicep Curls @7.5-10/12.5-15kg
3x20 alt leg v-ups/20 heels overs/30 Flutter Kicks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle