Warm Up
Mobility Flow for few minutes and start workout

Workout
10 rounds of
2x1 min recovery + 30 sec easy = 3 min cardio
then perform
rounds
1-2 : 10 good mornings and 20 russian twists
3-4 : 10 scapula pull ups + 10 ring row
5-6 : 10 step back lunges + 10-15s copenhagen plank R/L
7-8 : 10/10 kb side bents + 10 hollow rocks
9-10 : 20 shoulder taps on wall walk hold + 10 burpees
tarvitset 1 x levypaino naiset 5-10kg ja miehet 10-15kg , 1 x abmat + 1 x kahvakuula/käsipaino