Treeni 1
Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to very heavy 20m of sledge push in 4-5 sets
rest 2-3 min bwn sets
kelkan pitää liikkua kokoajan, (10+10m kääntö tietty ok) pidä sellainen harjoitusmaksimi ettei tartte niin pukata että
veret lentää nokasta
then
12-10-8 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
4 rounds
200m run@1-2km pr pace
straight to 600m at 5km pr pace or a bit slower
rest 2 min bwn rounds

Accessory Work
2 sets 12-15 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2 sets of: 40-50 weighted russian twits + 15-20 knee tuck ups
rest as needed