#1 Warmup
Team 2p
Row 100 cal
s. front raise 10, tricep ext 10. Dble 2,5 kg plates. Death March dble 5 kg plates
#2
5 sets
Dble DB Romanian Deadldft. 8 reps 10 kg, rest15 kg #17,5 kg felt slightly too heavy now
#Tense up pecs & lats. Tense abs. Glutes backwards .. no pain in knee! Advice Chung ... .
Dble DB Seated Press 5 reps. 7,5 kg, tempo 301. Felt good, felt easier ...
Hanging knee raise. 5 reps
#3 Sprints
5 à 7, 20'
10 DB Snatch 15 kg. Alternate arms
Row 8 cals. Max 40'', all out
2' rest, heart rate down
#4 Cool down
Walk to tunnel
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