Strength 1:03:00 [3] 1.8 km (35:00 / km)
War up: ABCs, fast feet and 2x40m build ups
Program: 3x12 reps mostly legs, somearms and core:
Leg press
Single leg press
Reverse Lunge
Back extension
American KB swings
Clean and jerks
Cool down:
Hydrants
Sideways leg ext.
Cats and cows
Childs
Ankles
Nordic walking warm up/down 25:24 [2] 3.0 km (8:28 / km)
ahr:113
LT , warm sunny and sweaty