Strength 1:00:00 [3] 1.5 km (40:00 / km)
Warm up: ABCs with 2x30m build ups
Program: 3 sets of 5,2 with heavy weight
Seated rows 100,120 #
Chest press 65, 85
Squats 120, 135
Deadlifts (KB) 48, 72 kg
Lunges (KB) 16, 24 kg
Up and over (hinged bar) 35, 45 #
Side planks 5x5
Mountain climbers 2x10
Cool down:
Hip circles (F, B), Hydrants, donkey kicks, lat kick
Vibration roller