Why not give lisa.ketolainen@me.com some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Crab hold, up and down ·	6 reps
Hip lift, one leg · Legs	8 reps
Hip lift, one leg · Legs	8 reps
Pull aparts - Resistance band · Shoulders	10 reps
Bottom up press - Kettlebell · Shoulders	10 x 6.0 kg
Bottom up press - Kettlebell · Shoulders	10 x 6.0 kg
Mobility - Crab hold, up and down ·	6 reps
Hip lift, one leg · Legs	8 reps
Hip lift, one leg · Legs	8 reps
Pull aparts - Resistance band · Shoulders	10 reps
Bottom up press - Kettlebell · Shoulders	5 reps
Bottom up press - Kettlebell · Shoulders	5 reps
Jefferson curl, seated - Cable · Back	8 reps
Zombie squat - Barbell · Legs	6 x 20.0 kg
Box jumps, one leg · Legs	4 reps
Box jumps, one leg · Legs	4 reps
Jefferson curl, seated - Cable · Back	8 reps
Zombie squat - Barbell · Legs	6 x 20.0 kg
Box jumps, one leg · Legs	4 reps
Box jumps, one leg · Legs	4 reps
Back squat, paused - Barbell · Legs	6 x 50.0 kg
Bear crawl, low · Legs	10 reps
Back squat, paused - Barbell · Legs	6 x 50.0 kg
Bear crawl, low · Legs	10 reps
Back squat, paused - Barbell · Legs	6 x 50.0 kg
Bear crawl, low · Legs	10 reps

Block 1 perform_this_lap 3 x 3 min Alternerande mellan övningarna. Min 3 = vila. Totalt 9 min.
Pushups in rings/ TRX · Chest	5 reps
Low row - Cable · Shoulders	10 reps
60 seconds rest

Block 2 perform_lap_for 8 min 6-12 min, resten av tiden du har, fokus rörelsekvalitet, inte antalet varv.
Box step up, big step, dumbbells · Butt, Legs	8 reps
Box step up, big step, dumbbells · Butt, Legs	8 reps
Man maker - Dumbbells · Other	5 reps
Psoas march in deadbug - Resistance band · Abs, Hip flexors	10 reps
45 seconds rest