Warm Up
3 rounds
15/12 cal rowing
10 glute bridges
20 band pulls / pass throughs
10/10 rdl/suitcase and 20 goblet squat 3rd

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3x5reps @1x60, 1x70 and 1x75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
Row 1200/1500m @5km pr pace
rest 1min
Row 450/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)
rest 2 min
Row 900/1000m @5km pace or faster
rest 1min
Row 400/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)

Accessory Work
3x10/10 curtsy lunge
3x10 barbell bent row
3x1:00 front plank + 20 landmine twists @5/10kg
rest as needed bwn sets.

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio