Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Workout for quality
rest as needed bwn parts.
Part 1
2 rounds
2-3 min easy bike erg
8-12 tempo bulgarian split squat with bodyweight R/L
16-20 double dumbbell bench press @15/22.5kg's
:20-30 copenhagen plank hold (voit pitää myös jalkaa koukussa)

Part 2
2 rounds
2-3 min easy run
16-20 american kb swings @16/24kg
8-12 strict chin ups
:20-30 Knee tuck hold

Part 3
2 rounds
2-3 min double unders/drag rope double under training (pätki sopivasti et on suht helppoa)
8-12 single leg RDL with 1 dumbbell R/L
16-20 alternating hand hang clean&push press with 1 dumbbell
:20-30 single arm kb bottom up carrying (90/90)