Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

3-4 times
40 sec easy air bike
20 sec moderate air bike
10 sec fast air bike
rest 20 sec and repeat
after warm up 3-5 min rest and start air bike workout

Metcon
Air Bike
7 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1 min
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 2 min
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1 min
1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

Strenght
Push Press 7x5reps@70% (perform new set every 1 min 45sec)

Accessory or parts of it
3-4 sets 8-12 barbell bent row @60/42.5kg
Emom 8-12
odd : 4-6 devils press with 2xrx dumbbells
even : 8-15 toes to bars