Warm Up
2 rounds
1 min each machine you use today
5 burpees (fast)
10 ring row
10+10 single arm press
20-30 knee tuck hang

Strenght
Speed Bench Press 6x2reps @60-65%
Perform 1 legless rope or 1-2 normal rope climbs right after
rest 2.5-3min bwn sets
Seated barbell strict press 3-4x6-8 reps (keskipainolla, joka liikkuu ylöpäin hyvin
perform 5-10 strict chin ups / (control down, semifast up; jätä sarja kesken niin ettei liike hidastu
selkeästi)
rest 2.5-3 min bwn sets

Metcon
9 or 12 x 1 min on / 1 min off
Row
Ski
Air Bike
Goal is to keep fast pace and maintain about same calories on each round (3-4 times each machine)

Midbody Wor
3 sets
3-5 skin the cats / strict ttb
6-8 windmills R/L
rest 2 min bwn sets