Warm up
3 rounds
1:00 ski erg
10/10 windmill @light
10 ring row
10 glute bridges

Strenght
3x8 Sots press (jos tosi hankalaa ota koroketta kantapohjien alle)
rest 1.5-2 min
Overhead Squats 5+5+3+3+2+2+1+1+1+3reps@60-65-70-75-80-85-90-95%+x2 and 60%
rest 1.5-2 min bwn sets

Metcon
4 rounds for time @treshold pace = 80% effort
600/750m ski
50m sandbag carrying @45/68kg (bear hug)
20 box jump overs, step down (masters 45+ do 15 box jump overs)

Accessory Work
3x15reps of reverse hyper @light/mod weights OR Ghd hip extensions
3x30 weighted twists + 10-15 knee tucks
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio