Metcon

10 x 1,5min on / 2min off:

A) 15 air squat + 10 jumping lunge + 5 push up

B) 8/6cal moderate pace row + 4 burpee over rower

C) 10 box jump + 10 V-up

D) hard pace row

E) rest

Weightlifting Tekniikka CF10K

Painonnoston tekniikkatunti Konalassa

Core

3 x 30-60sec ring plank hold
-rest 60sec btw sets