Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
10 air squats + 5 squat jumps
then warm up sets for Push Press 10-8-6 and then for main sets

Strenght
Push Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
Burpees x 6-12 reps
Rowing x 30 seconds (moderate/fast)
rest 2 min
Every 2 min for 8 minutes (4 sets)
Push Ups x 6-12 reps
Air Bike x 30 seconds (mod/fast)
toinen lähtee aina 1 min jäljessä omalle vedolle.