Thu 4. Apr
a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
dynamic ankle stretch on box
b) warm up 4min
tabata (20 sec on / 10 sec off)
row
step ups
good mornings
row
c) deadlift 10min
max unbroken deadlifts @ 85%
d) conditioning 12min
for time
500/450m row
directly into
21-15-9
box jumps 75/60cm
deadlifts 85/60kg
directly into
500/400m row
e) accessory 8min
3 giant sets
40 sec plank
20 sec side plank right
20 sec side plank left
40 sec static glute bridge hold
30-60 sec rest between giant sets