Overview: Warm-up -> TFW Voima 2 (Alakeho)-> Cool down
Note*
D(ecision) - A(ction) = 0 Nothing
D + A = .... amazing things!
WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
Sprints, legs lifts x 2 rounds
Hip elevation (both legs, then singular leg lifts) 5 x count of 6
Side leg lifts 6 secs each leg x 5
Small stretches
TFW VOIMA 1
A1 Deadlift 5 x 5 (Warm-up bar, sets 1-5 Max total of 15kg weights + bar)
B1 Bulgarian squat 4 x 6E (weight: TRX body weight)
C1 Lunge walk 3 x 6E (8kg weight)
C2 SL RDL (Singular Russian Deadlift) 3 x 6E (8kg weight)
CORE
D1 Warrior Row 2 x 10
D2 Russian Twist 2 x 20
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.