Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
3.2km @moderate/fast pace,

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

2 sets:
200m at moderate pace, 1min rest
400m at moderate/fast pace, 1 min rest
200m at fast pace, 1min rest
Total: 4800m