Air bike, Bike erg or Run

Warm Up
2 rounds
50 marhing (polvennostot paikallaan vuorojaloin)
20 alt leg bodyweight RDL
20 shoulder taps on push up plank
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Squat hold

Metcon
5 min from easy to moderate speed
rest 2 min
2 sets
3 min moderate, rest 2 min
2 min moderate, rest 1.5 min
1 min moderate/fast , rest 1 min
:30 moderate/fast , rest 3 min and repeat
after 2 sets :
5 min recovery which is slower speed than easy pace.

-total time 37 minutes for this cardio workout including rest times.
- moderate pace effort means 70-80% , pace that you can keep up for 30+ minutes. Moderate/fast pace means pace you can keep 20-30 minutes.

Mobility for today
3+3 min glute/side/low back smash with roller
3min upper back smash with roller
10 /10 thread the needle

How did it go?