Air bike, Bike erg or Run
Warm Up
2 rounds
50 marhing (polvennostot paikallaan vuorojaloin)
20 alt leg bodyweight RDL
20 shoulder taps on push up plank
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Squat hold

Metcon
5 min from easy to moderate speed
rest 2 min
2 sets
4 min moderate, rest 2 min
2 min moderate, rest 1.5 min
1 min moderate/fast , rest 1 min
:30 moderate/fast
rest 3 min and go for new set

5 min recovery which is slower speed than easy pace.

total time 39 minutes for this cardio workout including rest times.

Mobility for today
3+3 min glute/side/low back smash with roller
3min upper back smash with roller
10 /10 thread the needle