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 3 rounds
1:00 cardio machine (increase pace each round)
5 inch worm with push up
10 lunge elbow to floor strech + torso rotation
10 db snatches alt hand
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
6-8 db snatches alt hand @15/22,5kg
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.