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 bicycle crunch

Strenght
5 sets : 1 Pause Back Squat (1 sec) + 2 Back Squat @60-65-70-75-80% of 1rm
rest 2-3 min
Pause Front Squat 4x3reps@50-55-60-65% of 1rm (1 sec pause) (hyvä asento, vauhti säilyy ylös tullessa)
rest 2-3 min

Metcon
Running
1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
1 min rest
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
rest 2 min
800m run @5km pr pace or a bit faster (mun vauhti assault runnerilla 15-17km/h)
1 min rest
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)

Optional Accessory Work
2-3 sets 8-12 bulgarian split squat R/L
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 + 10-20 hollow rocks
rest as needed