Alkulämppä:
5min bike and then 3min+3min+3min run raising the speed every 3min (easy-moderate-hard). Then 5min dynamic stretches before the workout:

Kiertoharjoitus:
3rds:
Askelkyykky taakse 10+10 (back split squat or normal squat without weight)
-30sec-
Kahvakuulaheilautus 12 (kettlebell swing)
-30sec-
Kuulan raahaus punnerruspidosta 10+10 (kb plank drag)
-30sec-
Vatsalinkkarit 10-12 (v-ups)
-30sec-
Selän ojennus 12 (back extension)

2min rest between rounds.