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
1:30 cardio machine
10 ring row
10 scap pull ups
10 medball thrusters
10 kip to swings
then
workout prep
2 sets
6 wall ball
6 toes to bars / knees to elbows