Warm Up
3 rounds
15 cal rowing
10/10 glute bridge
20 band pull aparts
:20 l-sit hold

Strenght
Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
Pause Front Squat 3-4x5reps @60-65-70 and 70%
rest 2-3 min bwn sets

Metcon
Rowing @5/2km pr pace
500m @5km
rest 30s
500m@2km
rest 1min
600m @5km
rest 30s
400m @2km
rest 1min
700m @5km
rest 30s
300m @2km
rest 1min
800m @5km
rest 30s
200m @2km

Accessory Work
3-4 drop sets of pull ups or c2b pull ups (toistot pidetään 18-8 välissä, tee oma valinta)
3x15/15 prone hamstring curls
3-4 x 45-60s bear hug sb carry/hold
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio