Warm up
2 rounds
2 min cardio
20 walking lunges
20 hip bridges
20 alt leg v.ups
20 air squats
10+10 single arm push press
5+5 squat strech and 10 scapula rolls

Strenght
Tempo Back Squat 4x4 @3:0:3:0
rest 2-3 min bwn sets and increase weight each round
Push Press 4x8 (light to moderate weight, SHARP lifting ja tavoite saada tasapainoisia teräviä pressejä)
rest 1.5-2 min bwn sets

Accessory Work
3 sets
10+10 landmine twist @5/10kg
10+10 landmine press
20 deadbugs
rest 2 min bwn