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 Push Press 5 x 4
B1 Pull-up 4 x 5 (body weight with thick resistance band)
C1 KB Floor Press 3 x 10 (10kg all sets)
C2 KB/DB Plank Row 3 x 6E (DB x 8kg)
D1 KB Bicep Curl 2 x 10 (10kg)
D2 KB Tricep Extension 2 x 10 (8kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.