Warm up
2 rounds
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace Metcon
40-50 min kevyt juoksu/hölkkä/sauvakävely/polkupyörä @55-65% of max heart rate

Grip Strenght
3 rounds
40-60s plate around world
then
3x20/20 forearm supported wrist extension @very light
weight.