Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght
3x3/3 laps pinch grip plate around @5/10kg
3x30/30sec dumbbell pinch hold @5-7.5/7.5-10kg
rest as needed