Fr. 31. Juli
a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over
b) warm up 4min
amrap 4min
100m run
20sec glute bridge hold
10 good mornings
c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%
hypertrophy & strength
d) conditioning 17min
for time
3 rounds
600m run
15 deadlifts 100/70kg
100m farmers carry 2x32/24kg
aerobic capacity & muscular endurance