Tiistai
Warm Up
5-10 min easy cardio with machines you like
sitten yleisvenyttelyä
then 2 rounds

20 shoulder taps
10 plate GTOH
10 tall kneeling plate halos (5/5)
10 goblet squats

tämän perään tee tarvittavat liikekokeilut ja aloita treeni (eli yks osio kestää joko 8 tai 12 min ja sitä voi vaihdella tekeekö 2 vai 3 kertaa yhden Liikeparin läpi)

METCON
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 8-12 db snatch go every 40-seconds ( 3 työsarjaa jokaisella 2 min aika ikkunalla)
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 1 Rope climb, go every 20 to 30-seconds (4-6 köysikiipeilyä jokaisella 2 min aika ikkunalla)
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 8-12 WALL BALL SHOTS EVERY 40 sec (3 sets total)
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 2 wall walks or 5-10m hs walk , go every 20 to 30-seconds
+
2 or 3 rounds of:
2-minutes @ easy pace: Assault bike/Row/Ski erg/Bike erg/Jog
2-minutes: 3-6 burpee pull ups go every 40-seconds

Midbody work
3 sets
2+2 TGU
10+10 banded half kneeling trunk twists
10+10 plate windmill
rest as needed

Cool down
:30-45 cobra to downdog pose
:30-45 wall pec strech
1 min v-sit strech (kevyesti)
2-3 min light row