140 min
1.Warm up
- Rowing & mobility
- Squat warm up

2.Gymnastics
A. HS/HSW practice for 25 min

B. BMU practice for 40 min
- 2 3 3 4 3 3 5 2 3
- Total of 28 BMU

3.Strength
A. Back squat
- 5 x 6 @ 70 - 74 %

B. Accessory
- Hip thrust 3 x 10 x 60 kg
- Hamstring machine 3 x 10 x 5 kg
- Side leg raise w/1 s. pause at top 3 x 15/s.