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 SA Squat 3 x 5E (10kg all sets)
B1 Dead lift 5 x 5 (max bar and 10kg)
C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
C3 TRX Knee Tuck 3 x 10
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.