Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
4-8 strict pull ups
:20-30 side plank hold R/L
then some overall mobility as needed and start workout

Strenght
Bench Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets
Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
rest as needed bwn sets

Accessory Work
2-3 sets
10 ring push ups
15 banded strict pull ups
20 band pull aparts
25 abmat sit ups
rest as needed bwn sets

Metcon
2 sets
20/16 calories ski @moderate pace
rest 1 min
16/12 calories ski @ fast pace
rest 1 min
12/9 calories ski @fast + pace
rest 1 min
20/16 calories run @moderate pace
rest 1 min
16/12 calories run@ fast pace
rest 1 min
12/9 calories run @fast + pace
rest 5 min after full set

Jos ei ole kahta laitetta mahdollista ottaa tee ensin sillä toisella 2 settiä ja vaihda sit seuraavaan.