Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to heavy 3 rep set of box squat (to bench) (back squat style) in 15 minutes
then
3 sets of 5 box squats @85-90% of todays heavy 3
rest 2-3 min bwn 5 rep sets.
then
10-8-6 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 minutes easy marathon pace (kevyt juoksu/hölkkä) 4 min aikana pitää pystyä palautuun uuteen
400m vetoon.

Accessory Work
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea) + 8-12 shin raises with pause (layout against wall)
2-3 sets of: 10-15 banded half kneeling trunk twits each side
rest as needed