Warm Up
2 rounds
2 min run (start easy, add speed)
5+5 squat strech
20 cossack squats
10 gtoh + halo and 10-15 goblet squats
20-30 weighted russian twits

Strenght
Back Squat 8+6+4+4 reps @65-73-80-85% of 1rm
rest 2-3 min
Front Squat 5+4+3+3reps@70-80-85-90% of 1rm
rest 2-3 min

Metcon
800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
rest 30s
250m run @1km pr pace (mun vauhti assault runnerilla 18-20km/h)
rest 1min
800m run @5km pr pace
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 30s
200m run @1km pr pace (18-20km/h) or faster
rest 1 min
800m run @5km pr pace
rest 30s
150m run @1km pr pace (18-20km/h) or faster
rest 30s
150m run @1km pr pace (18-20km/h) or faster

Optional Accessory Work
3-4 sets 12-16 double db front rack walking lunges (voit treenata myös puntit pystyssä olkapäillä)
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2-3 sets of: 10-15 banded standing trunk twits each side + 24-32 alt leg v-ups
rest as needed