Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.60-70 min setti,

Metcon
Treshold Cardio
1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 C2B OR pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 burpee box jump overs , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 wall ball shots, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 dual kb hang clean&jerk @rx weights , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes:4-6 bar muscle ups/burpee pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 1 sandbag clean to shoulder + 2 squat R/L , go every min