WARMUP

1´cardio

10/10 leg single deadlift

10 dumbell row + 20m farmer carry

20/20” side plank

30” seated forward fold stretch

METCON

Amrap 10´

25 kettlebell swings 32/24

100m shuttle run (4*25m)

ENDURANCE

Rowing & bike session 

5* (3´@95%vam + 3´@60%vam). 

– S1: Row 

– S2: Bike 

– S3: Row 

– S4: Bike

– S5: Row

MOBILITY

Low dragon pose ankle: https://www.youtube.com/watch?v=pYTDhVvYcbM 

Lizard pose: https://yoga15.com/pose/lizard/ 

Happy baby: https://yoga15.com/pose/happy-baby/