Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 10+8+8+8 reps@60-70-75-80% of 1rm
perform 3-5 strict L-sit Chin Ups after BP
rest as needed bwn sets

Part 2
3-4 sets
8-12 double db incline bench press
perform 6-12 c2b pull ups or pull ups right after bench press
rest 2-3 min bwn set

Metcon
5-6 rounds
16/20 calories echo bike
16/20 calories ski erg
16/20 calories rowing
rest 2.5 minutes after full round
masters 45+ / scaled calories are 14/18.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
30-50m sb on shoulder carry RIGHT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) RIGHT
rest 20-30sec
30-50m sb on shoulder carry LEFT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
straight to
5 sandbag squats (sb on shoulder) LEFT
rest 2-3 min bwn set