Warm Up
2 rounds
2.5 min air bike
16-20 lunges/jumping lunges
6-8 single leg hip bridge + 6-8 hip bridges
6-8 burpee pull ups
16-20 hollow rocks

Strenght
Tempo Back Squat 4-5 x working set , build to heavy 5 rep sets (3 sec down, NO PAUSE, up as you like)
rest 2-3 min bwn sets
Tempo Bench Press 4-5 x working set , build to heavy 5 rep sets (3 sec down, NO PAUSE, up as you like)
rest 2-3 min bwn sets
Go heavier than week ago on each set.

Strenght/Condition
3-4 sets
GHD Sit ups x 8-16 reps + Double KB Front Squats x 8-12 reps @16-24/20-32kg's
rest 1-1.5 min
Incline Bench press x 8-12 reps @25-40kg/50-70kg + 8-16 c2b pull ups or pull ups
rest 1-1.5 min

Metcon
2-3 sets of:
2 rounds
15/12 calories air bike
12-15 wall ball shots
Masters 45+/scaled : calories 12-13/9-10 and 10-12 wall ball shots
target is always sub 3 minutes to finish that 2 rounds. (go new set every 4.5 min)

Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching