Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

20 alternating leg bodyweight RDL (total)
10+10 lateral box step ups
10 inch worm with push up
10+10 windmill with 5kg plate

Metcon Prep
3 sets
3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
6 box jump overs
rest 30-60s bwn rounds, get your heart rate up.