Fr. 1. Aug.
a) mobility 4min
1:00 each
hamstring stretch on box
scorpions
lying hip cross over
calf stretch
b) warm up 4min
amrap 4min
10 box step ups
10 good mornings
10 push ups
c) sumo deadlift 14min
3 sets
1 sumo deadlift @ 90-95%
1 drop set max reps @ 50%
d) conditioning 12min
amrap 12min
5 push press 50/35kg
10 deadlifts
15 box jumps 60/50cm
e) biceps 4min
tabata (20sec on /10 sec off) x 8 rounds
max biceps curls @ empty barbell