Ulkotreenit
Warm up
For 10 minutes
50 single unders
10-20 alt leg v-ups
10 empty barbell upright row
10 empty barbell strict press
10 barbell good morning

Workout
5 sets:
10-15 strict press with barbell @20/30kg
10-20 v-ups / tuck ups
20-25 push press @20/30kg
20-30 alt leg v-ups
rest 3 min bwn sets

Equipments you need :
barbell and spring collars
pair of weight plates
some mat or something where you can lay on floor (viltti/paita/matto)

Cool down
50 single unders
20+20 big arm circles
1:00 cobra to downdog pose
5/5 around the world