Warm up
mobility flow for few mins then

Easy cardio
10 rounds of
2x1 min recovery + 30 sec easy = 3 min cardio
then perform
rounds
1-2 : 10 gtoh + halo and 20 russian twists
3-4 : 5 banded pass through + 15 band pull aparts
5-6 : 10 curtsy lunges + 10 cossack squats
7-8 : 5/5 windmill + 10 weighted deadbugs
9-10 : 10 scapula rolls + 20 mountain climbers
tarvitset 1 x levypaino naiset 5-10kg ja miehet 10-15kg , 1 x kuminauha