Warm Up
2 rounds
30 plate hops
10 gtoh + halo /10+10 halos
10 gtoh/good morning
10 back squat / 10+10 atg split squat
then some mobility for overall and start workout

Metcon (zone 1-2) (KARDIO PIDETÄÄN ZONE 1 ALUEELLA)
3 rounds
3-4 min echo bike
1 legless rope climb, rest 30-40s , 1 normal rope climb
3-4 min rowing
2x6-8 pistol squats (rest 30-40s bwn)
3-4 min echo bike
2x5-10m hs walk (rest 30-40s bwn)
3-4 min rowing
2x20-30m sb carrying @45/68kg (rest 30-40s bwn)

TAI JOKIN OMAVALINTAINEN VASTAAVANLAINEN

60-90 MINUUTTIA KESTOLTAAN JA 95% AJASTA ALLE AEROBISEN KYNNYKSEN TEKEMISTÄ!