Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 3x3+3 reps with moderate to challenging weight
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 banded hamstring curls
12/12 elevated split squat

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 half kneeling bottom up press / arnold press with db
12/12 single arm db row

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 standing trunk twists
12/12 banded deadbugs