Warm Up
Mobility Drills
40/30 cal ski and 40/30 cal air bike
then 3 rounds
4 inch worm with push up
4+4 lateral box step ups
4 box jump overs
24 single unders + 5-10 double unders

Metcon
Emom 32
1) Ski x 13/10 or Masters 11/9
2) 6-8 box facing burpee box jumps @50/60cm
3) Air Bike x 13/10 or Masters 11/9
4) Double unders x 30 seconds (goal is 40-50 reps)

Accessory
2-3x15 toe up RDL @30-40% of 1rm deadlifts (laita 5 tai 10kg levypainot päkiöiden alle)
2-3x15/15 half kneeling db press @7.5-10/12.5-15kg
3x20-30 weighted russian twits + 10-15 knee tucks
rest as needed

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