Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

Metcon
Treshold Cardio
1 round (10min 40s)
2-minutes: Cardio machine @ easy pace
2 minutes 40s : 1-2 rope climbs , go every 40 sec (total 4sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 4-6 burpee box jump overs , go every 40sec (total 4sets)

1 round (10min)
2-minutes: Cardio machine @ easy pace
2min 40s :4-6 bar muscle ups/burpee pull ups, go every 40 sec (total 4 sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 8-12 wall ball shots, go every 40sec (total 4 sets)

1 round (10min)
2-minutes: Cardio machine @ easy pace
2 min 40s : 30m farmers walk with 24/32kg kb's, go every 40 sec (total 4 sets)
2-minutes: Cardio machine @ easy pace
2 min 40s : 20m double kb oh walk with 16/24kg kb's, go every 40 sec (total 4 sets)

rest 2 min bwn parts, total time for this workout with 2x2min rest periods 36 minutes.