Warm Up

Löytyy taululta

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

Metcon (keep moderate pace for 20 minutes)
3 or 4 rounds
20/15 cal machine
20/15 push ups (split these in 2-3 sets)
16-20 goblet hold lunges in place @8-12/14-20kg
16-20 abmat sit ups