Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
16-20 suitcase walk lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset) (hallitusti alas joka askel, paino puolet ajasta toises
sa kädessä ja puolet toisessa.
rest 1,5 min
8-10 pendlay row with barbell (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
10-12 tempo dumbbell front squat (kantapohjien alle 10kg levy korokkeeksi, etureisi painotus)
rest 1.5 min
10-12 tempo barbell bicep curls + 10-12 tempo barbell french tricep turn (2 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
3 sets, every 5 minutes
45 sec of farmers carrying @20-24/28-32kg kb's
15/12 cal air bike
12 toes to bars
9 box jump overs