Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
10 box step ups (bodyweight)
15+15m single arm farmers carry @15/22,5kg
20 shoulder taps on wall climb or push up hold
then 1 set

6 weighted box step ups @15/22,5kg's
3-5m hs walk or 1 wall climb