RUN
Warm Up
2 rounds
50 marhing (polvennostot paikallaan vuorojaloin)
5 dynamic squat strech
20 shoulder taps on push up plank
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

Metcon
5 min from easy to moderate speed
3x 30s fast run / 30s easy run
2 min walking (total time 10 min on this point)
then to main part :
5 min moderate = light run
2.5 min easy run = jog
4 min moderate = light run
2 min easy run = jog
3 min moderate = light run
1.5 min easy run = jog
total time on this point 28 minutes
5 min from easy to walking

total time for workout 33 minutes.

Mobility for today
10 cobra to downdog
2+2 min pigeon pose strech