1. Warm up

2. Strength training: 
Back squat, 3-3-3-3-3

3. As many rounds as possible in eight minutes of:
60/40 kg push press, 5 reps
Toes to bar, 7  reps
(Barbell starts and finishes on the floor)

4. Supplementary:
GH raise, 5 x 3-5 reps or GHD hip extension, 3 x 15-20 reps

5. Recovery: mobility

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