Warm Up
2 rounds
2 x 40 sec easy / 20s mod / 10s fast / 20s recovery (total 3 min)
20 banded side steps (in place)
10-15 banded glute bridge + 10-15 banded air squat
10-15 push ups
15-20 hollow rocks

Strenght
Tempo Back Squat 3-5 x working set , build to heavy 5 rep sets (3 sec down, 3 sec up and reset)
rest 2-3 min bwn sets
Tempo Bench Press 3-5 x working set , build to heavy 5 rep sets (3 sec down, 3 sec up and reset)
rest 2-3 min bwn sets
Start moderate around 50-55% of 1rm and build to heavy means there is 1-2 reps in tank on last set.

Metcon
30-20-10 reps OR Masters 45+ / Scaled 20-15-10 reps of:
Wall Ball Shots
Toes To Bars

rest 5 mins

30-20-10 reps OR 20-15-10 reps of:
Push Ups
C2B or Pull Ups

Linna Masters Kisoihin lähtijät voisitte tehdä tämän treenin niin että ensin metcon alle ja sitten voimat päälle!
Eli yleislämpät samalla tavalla sit sen perään liikelämmöt metconiin ja täräyttää metukka alta pois! Saa myös kokeilla
muutkin vaikkei olisi kisoihin menossa vaihteluna!
time targets per part is 5-7 minutes

Accessory Work
2-4 sets
8-12 incline bench press + 16-24 walking lunges with same db's on farmers hold
rest as needed
2-4 sets
8-12 double db or kb Gorilla row (4-6 reps per hand) + 16-24 weighted russian twits
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching