NILKKA
10+10 ankle pump with plate and miniband
15 wall sit + deficit foot lifts

AMRAP RANKA
5+5 twisted jefferson curl
30s spine extension hang in rings
30/30s side hang in rings
10+10 banded th rotations

AMRAP LONKKA
10+10 banded SL stand + hip circle
10+10 hip rotation on box
10 straddle lean to sides

AMRAP OLKA+RANNE
5+5 arm lifts over KB
10 shoulder extension with BB
5+5 banded half circle
10 finger pushups

EXTRA
10+10 neck side lifts
10 neck abs