Treeni 2
Warm Up
3 rounds
1:00 air bike
10+10 half kneeling press @15kg
10-15s l-sit hold on rings
10 toe up RDL

Strenght
Push Press 10-8-6-4 reps @55-58-61-72%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Bench Press 10-8-6- and 1-2 sets of 4 reps @50-58-65-70%
rest 2-2.5 min bwn sets

Metcon
30/24 can Air Bike
then 3 rounds
7 devils press @12.5-15/17.5-22.5kg's
7 sandbag cleans @35/45kg
then

15/12 cal Air Bike
time target sub 8-10 minutes

Accessory Work
3x15 pinch plate press @10/15kg (purista painoa, aktivoi rintaa)
3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
Accumulate 60 alt leg v-ups (mahd nopeassa tahdissa)
rest as needed

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