Di. 4. Aug.
a) mobility 4min
1:00 each
inverted hamstring stretch
lat stretch
90/90 hip rotation
lying hip cross over
b) warm up 4min
amrap 4min
10 ring rows
20sec plank hold
10 good mornings
c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%
hypertrophy & strength
d) conditioning 15min
amrap 4min x 3 rounds
10 deadlifts 90/65kg
15 pull ups
20 sit ups
1min rest between amraps
*pick up where you left off
lactate threshold & muscular endurance