Mi. 10. Nov.
a) mobility 4min
1min 90/90 stretch
1min inverted hamstring stretch
1min samson stretch
1min instep rotations
b) warm up 5min
2 rounds
200m run
12 straight leg sit ups
9 barbell good mornings
c) deadlift (cycle) 12min
4 sets
8 deadlifts
*start with the heaviest load from last week and build to a heavy set of 8reps
**2min rest between sets
d) conditioning 18min
6 rounds on every 3:00min
200m db ball run 20/15 kg
12 toes to bar
9 deadlifts 80/60 kg
*score is the slowest round