Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-8-8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-8-8 reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
3 sets total at 80-85-90% effort
10/8 calories echo bike
10-15 push ups
10-15 american kb swings @16/24kg
30 air squats
10-15 american kb swings @16/24kg
10-15 push ups
10/8 calories echo bike
rest 1:1 bwn sets
time target per set is 4-6 minutes. Eli aloita 80% effortilla ja kiristä joka kierros niin et tulisi about 20-30 sek nopeampi aika.