Treenivaihto ehto jos ei muuta tule mieleen!
Warm Up
2 rounds
1 min row or ski
1 min air bike / bike erg
5 inch worm with push up
5+5 squat strech
5 dynamic squat strech
5 power clean with barbell
5 push press with barbell
get ready for workout

Metcon (6 rounds)
EMOM 30
1)Row or ski x 45 sec @easy/moderate pace
2) 5-10 push ups + 10-15 air squats
3) Air Bike x 45 sec @easy/moderate pace
4) Power clean & Jerks with barbell x 5 reps @moderate heavyweight (target 25-40/30-60kg)
5) rest min

Accessory Work
3 sets 10-15 ab crunch + 20-30 weighted twists with plate
3 sets 10-15 barbell bicep curls
rest as needed