Warm Up
2 rounds
2:00 air bike
10 burpees
20 reverse lunges / lunges forward
15 tuck ups
5 shoulder press
5 back squats

Strenght
Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
rest 2-3 min bwn sets

Workout
2x8 min emom / 4 min rest bwn (sprint those movements always) eli halutaan tehokasta liikettä ja huilata enemmän
min 1 - rowing x 10/12 calories
min 2 -burpee box jump overs x 6-8 reps
min 3 - rowing x 10/12 calories
min 4- double db devils press x 4-6 reps @12.5-15/17.5--22.5kg

Accessory work
2-3 x 12-15 banded strict pull ups/c2b pull ups
2-3 x 8-12 diamond push up (use band for help)
2-3 x1min on/1min off bear hug sandbag hold