Warm Up
Löytyy taululta

Strenght (15-20mins)
Deadlift 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
8/10 calorie of machine
8-12 wall ball shots