Treeni 1
Warm Up
3 rounds
1 min run, row or bike
10 wall squats
10/10 single leg hip bridge
:20 L-sit Hold

Strenght (week 3, session 1)
Back Squats 8+8+6+6 reps@62-67-76-81%
rest 2-3 min
Front Squat 3-4x5 reps @60-70-75 and optional 80%
rest 2 min

Metcon (masters 45+ only 2x1000m and 2x500m row )
1000m row @5km pace
rest 1,5 min
1000m row @5km pace
rest 2 min
1000m row @5km pace
rest 2,5min
500m row @2km pr pace / +3 sec "easier"
rest 1 min
500m row @1.37-1.40 (täs mun tahti, pr pace 1.37 / vähän hitaampi)

Accessory Work
3x12+12 curtsy lunge @12-24kg (goblet hold)
3x12 bent over row @30-40/50-60kg
3x1min plank + 25/25m suitcase carry @12-24kg
rest as needed bwn sets.