Warm Up
2 rounds
2 min run (start easy, add speed)
10 step back lunges + 10 step forward lunges
10 glute bridges + 10-20 hollow rocks
5-10 wall squats

Strenght
Back Squat 5-5-3-3-3 reps @60%, go up feeling (1-2 toistoa varaa vika sarjalla)
rest 2-3 min bwn sets
Sledge Push 3-4 x 20 m or Front Rack Step back lunges 3-4x6+6reps@building in weights
rest 1.5-2.5 min

Intrvals
4-5 sets
300m run
8-10 bar facing burpees
8-10 front squats @35/50kg or 42.5/60kg
rest 1:1 bwn sets
time target on each set is around 2.5 minutes. Take 2 first rounds little bit easier and then build
up on speed a bit if you can. Total 4 or 5 times this.

Optional Accessory Work
3-4 sets of
10-20sec of copenhagen plank R/L
8-10 side plank hip touches R/L
8-10 suitcase deadlifts R/L
rest 1.5-2.5 min bwn sets