Maanantai
Warm Up
3:00 cardio machine
10m lunges with tryyynk twiist
10m tin soidier walk
5+5 perfect strech
5 inch worm with push up (leveä haara)
10 wall squats
10 scapula pull ups + 10 kipping
10 hip bridges

Mobility as needed and test todays workout movements which need to and lets go.

Workout of the Day
For 30-40 minutes @ easy pace (HR 120-140)
2+2 Turkish get up
4+4 Windmill
6+6 Overhead reverse lunge
8+8 Clean and Press
10+10 Front squat
12+12 Russian KB swings
5-10m Duck Rack Walk (both sides)
1-2 min easy run

use light/moderate weight Kettlebell

Accessory Work
3 sets
8+8 Single Leg RDL (ota puntti käteen haastavammalle puolelle)
8+8 Single arm DB Row
8+8 Single arm Bench Press
rest as needed bwn rounds and movement, keep quality and control tempo. Weight should be
light.

Cool down
1-2 min prayer pose
1-2 min russian baby strech
1-2 min cobra to downdog pose