Warm Up
3 rounds
1 min run
10 glute bridges
20 band pulls / pass throughs
10/10 rdl/suitcase and 20 goblet squat 3rd

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3x5reps @1x60, 1x70 and 1x75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3 rounds
400m run fast
4 min easy recovery jog / fast walk (marathon pace)
no rest bwn rounds

Accessory Work
3x12-15 double db bench press
3x20 double db front rack walking lunges @2x12.5-15/2x17.5-22.5kg's
3x16-20 alt leg v-ups + 16-20 heel overs + 20-30 flutter kicks
rest as needed

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