Pick Cardio machine you want to work on
1:00 easy cardio machine
:30 moderate
1:00 easy cardio machine
:30 moderate/fast
1:00 easy cardio machine
:30 fast
rest 2-3 min and start workout. Strech your body a bit after warm up also.

4 rounds
12-15 kb swings (american)
8-12 HR push ups (rx + is (HR) chest clap push ups)
6-8 pull ups (kip, butterfly, c2b)
4-6 Ring dips
rest 2 min

5 rounds
4 henkilön porukoissa kiertona tai lepää 1-1,5 min aina juoksun välissä.
60m viivajuoksut (15m+15m+15m+15m) .
Lähde hakemaan kierros kohtaisesti lisää nopeutta, ole tarkka käännöksissä ettei nilkat nyrjähdä, eli järki mukana.

every 2 min for 6 minutes (3 sets)
8-12 burpee with fast and sharp mode on.

Front Rack Split Squats
4 x 5 each 3s hold in bottom position. Rest 2:00
- Hold knee 2cm off the ground during the pause!

Push press 1RM

6x3

*V2!
**Samalla kuormalla kaikki

2 rounds
1:30 cardio
5+5 One Leg RDL with db
5+5 Reverse Lunges with db
5+5 strict press with db
5 power clean&jerks with barbell

AMRAP 8
30 Double Unders
8 Single Arm Devils Press 22,5/15kg

For time:
30 Pistols
25 Pullups
20 DB/KB Snatch 20-25/12-16kg
15 Box Jumps
10 Power Cleans @80% of 2RM
15 Box Jumps
20 DB/KB Snatch 20-25/12-16kg
25 Pullups
30 Pistols