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
4 sets
perform 20-30 sec of double unders
5-10 strict hspu or kipping deficit hspu (practise both 2 sets, start with strict ones)
rest 2-3 min bwn set

Part 2
3-4 sets
perform 10-15 reps of ghd sit ups
quality set of ring or bar muscle ups 30-40% of max reps
rest 1.5-2 min bwn sets

Metcon
3-4 sets
16/20 calories run / 1 lap run outside
16/20 calories ski erg
16/20 calories rowing
rest 2 min bwn sets
Purpose is to hold moderate/fast pace on machines so move 80-90% effort pace. (zone 4)

Optional Accessory Work
2 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 (bear hug squat käy myös jos tuntuu huonolta tehdä säkki olalla)
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