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).

ENERGY CIRCUIT
1. Sled (with 10kg weights)
2. Push up Plank
3. MB Thruster 10kg MB max
4. TRX Row (body weight)
5. 2KH + 1KH (10 + 5 + 5) with 12kg for 2KH and 10kg singular arms
x 3 sets at 30/30

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