Kyykky + pystypunnerrus

1. Set the loops on both of your feet. Squat and position the stick on the back of the shoulders (not too close to the nape of the neck)
2. Keep your heels on the ground for the duration of the movement
3. Bend your knees in a straight line with your feet
4. Keep your back straight and pick a spot on the opposite wall and concentrate on it when squatting
5. Your feet should be turned slightly outward
6. Hold your breath when descending
7. Military press: Press the stick up when squatting
8. Upright row: Hold the stick on your thighs and start the row by lifting your elbows. Lift the stick when squatting. The stick should end up under your chin