Warm Up

2 Sets
60 Sec Overhead Opener
45 Sec Pigeon Stretch (per side)
2 sets
1.5-2.5 min ski/row/air bike
6-8 kb bottom up press R/L OR incline cuban press x 8-12
6-8 single arm ring row R/L
30-45s ring push up plank hold

Strenght
4 x Supersets
5 tempo pause bench press @60-70% of 1rm
5 weighted chin ups @30-50% of 1rm
rest 2-3 min bwn sets

Metcon
2 rounds
6-8 min easy rowing + 30-50m sb carrying on shoulder R/L
6-8 min easy ski + 3-5 rope climbs
6-8 min easy bike erg + 20-40m hs walking / 6-10 wall walks

vetotahdit/pyöritysnopeudet
soutu 18-22 s/m, hiihto alle 27 s/m ja bike erg 65-75 rpm