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 10-8-6-4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-4 reps@50-60-65-70% 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
4x, new set every 5 minutes
400m run
10 front rack walking lunges with double db's (15/22.5kg's)
10-15 push ups
10-15 double db deadlifts