Do. 1. Juli
a) warm up
400m run
10 prisoner good monrings
10 alt instep stretch + rotation
10 dynamic bridge
b) primer 9min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 12min
5 sets
3 sumo deadlifts
d) conditioning
every 4min for 4 rounds
500/400m row
6 power cleans 60/40