Mobility Flow and Foam rolling for 15 minutes / movement prep as needed
then
Metcon (at 65-75% effort)
Rounds 1+2
4-5 min easy run + 2xshort hs walk (obstacle, pirouette or just walk/wall walks, resting 30-45s bwn set
Rounds 3+4
4-5 min easy ski + 2x1-5 ring/bar mu , rest 30-45s bwn set
Rounds 5+6
4-5 min easy run + 2x4-6 pistol squats, resting 30-45s bwn set
Rounds 7+8
4-5 min easy ski + 2x15-20 sec of drag rope du/normal du or 4-6 high box jump overs, rest 30-45s bwn set

älä mittaa matkaa kardiossa ollenkaan vaan keskity pitämään se pk 1-2 alueella vaan.