Fr. 14. Okt.
a) mobility 4min
1:00 each
sasmon stretch
instep rotation
inverted hamstring stretch
glute bridge (walk outs)
b) warm up 6min
1:00 row
1:00 good mornings
1:00 sit ups
c) deadlift 12min
3-5 sets:
2-4 reps @ 75-80%
*3-5 sec isometric
d) conditioning 18min
for time
15-12-9-6 reps
deadlifts 100/70
cal row (x2)
into
6-9-12-15 reps of
toes to bar
cal row (x2)
e) hold (optional) 10min
3-5 sets:
30-60sec side plank hold (each side)
rest 1min between sets