Overview: Warm-up -> TFW Voima 1 -> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x8 (*knees).

TFW VOIMA 1
A1 Overhead Press 4 x 6 (Set 1: 6kg, Set 2: 8kg, Set 3: 8kg, Set 4: 8g)
B1 Chin-up 4 x 6 (body weight TRX row)

C1 Floor Press 3 x 8 (Set 1: 6kg, Set 2: 8kg, Set 3: 8kg)
C2 Bent Row 3 x 8 (Set 1: bar, Set 2: bar, Set 3: 10kg)

D1 TRX Curl 3 x 10
D2 TRX Tri Extensions 3 x 10
D3 TRX T 3 x 10

COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.