Di 16. Jun
a) movement prep
2 rounds
50"on/10"off
step ups
sumo squats stretch
b) prehab
2 rounds
30"on/10"off
hollow hold
top of glute bridge hold
c) strength
4 sets on every 3min
6 weighted bulgarian split squats/side
12 alt weighted step ups
12 weighted glute bridge
d) conditioning
amrap 14min
12 ball slams 20/15
8 burpee box jump overs 60/50
scaled 15/10