Warm Up
Band Pull Aparts + Banded Hip Activation
then 2 rounds
1.5 min cardio machine
20 plate hops
10 plate reverse lunges
10 plate thrusters
10 scap pull ups
5 burpees

Metcon
Every 1,5 min for 15 minutes
Odd : burpee box jumps x 6-8 reps (sharp, but be careful with jump) step down.
Even : 10 wall ball shots + 10-20 alt leg v-ups
5 times both movements

Strenght
3 rounds
12-16-20 reps of weighted farmers hold lunges (käytä 2x12.5-15 / 2x 17.5-22.5kg käsipainoja)
rest 1 min
8-12 band assisted WIDE GRIP strict pull ups (hallittuja leuanvetoja kuminauhalla, leveä myötäote)
rest 2 min

Cool down
3-5 min light air bike or rowing