Warm Up
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 min easy cardio
3 Strict chin up
6 Push ups
9 Situps
12 Walking lunges

then

Strenght
Back Squat 3x5-7 reps @40-50-60%
perform 10 kb swings right after squats

Bench Press 3x5-7 reps @40-50-60%
perform 5-10 ring row after bench press

Snatch Grip Deadlift 3x5-7reps @40-50-60%
perform 6-8 jumping lunges right after Snatch deadlifts (lasketaan normi mavesta, tarvittaessa ota vähän alaspäin kuormaa jos tuntuu suhteettoman raskalta kevyelle viikolle)
rest 1.5-2 min bwn sets

Midbody
2 sets
15+15 half kneeling pallow press with pause
15+15 banded standing trunk twist with pause
15+15 birddogs
rest 1 min

Cool down
2-3 min light cardio
10 scorpions ja niin että kädet 90 asteen kulmassa jotta saadaan rintalihakseen venytyst
1-2 min v- sit strching