Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> 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 x5 (*knees).
TFW VOIMA 1
A1 KB Floor Press 4 x 10 (Set 1: 8kg, Set 2: 8kg, Set 3: 8kg, Set 4: 8g)
B1 Pull-up 4 x 6 (body weight with thick resistance band)
C1 Plank Row 3x6E (Set 1: 8kg, Set 2: 8kg, Set 3: 8kg)
C2 SA Ovd Press 3 x 6E (Set 1: 5kg, Set 2: 5kg, Set 3: 5kg (Right arm) 2.5kg Left arm)
D1 DB Lat Raise 2 x 12 (3kg)
D2 KB Bicep Curl 2 x 10 (10kg)
D3 KB Tricep Press 2 x 10 (10kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.