Warm Up
3 rounds
1 min ski erg
10+10 lunges or single leg hip bridges
10 ring row
:30 Wall Walk Hold

Strenght
Strict Press with barbell, 1xkettlebell on both sides 6-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
rest 1.5-2.5 min
Barbell Hip Thrust with pause at top 3x10 reps
rest 1.5-2.5 min

Workout
10 rounds
30 sec of moderate/fast rowing / 30 sec rest (use from 10km pr pace to 5-2km pr pace)

rest 5 min

3 sets for quality
10 db front squats rx weights
10-12/13-15 calories air bike (target about 1 min)
8-12 strict or kipping hspu
rest 2 min bwn sets
Keep moderate pace. No pushing.