Warm Up
3 rounds
1 min row
15 glute bridges
10 box jump, step down
:40 Plank Hold

Strenght
Sledge Push 4x20m @moderate weights
rest 2-2.5 min
Military Bench Press 4x4reps @moderate weight
rest 2-2.5 min

Metcon 1
Complete 80/60 calories of air bike
perform 5 toes to bar every min, starting at 0:00
pyöräile niin kauan et kalorit tulee täyteen pitäen moderate pacea eli tahtia jota voisit pitää yllä 20+min.

rest 5 min

Metcon 2
5 rounds
5 c2b or pull ups + 10 push ups + 15 air squats

Accessory Work
2x15 skull crusher
2x15+15 single arm elbow row
2x15 rolled up ghd back extensions