165 min

1.Skill
A. BMU practice for 25 min
- Progressions
- BMU 3x1, 7x2, 3 = 20 reps

2.JG SC 19.3.2018
A. 3 rounds:
Palm push ups & shoulder flexion pulses
B. HSW practice for 10 min
C. 10 rounds:
- 30 s. max HS side steps to bumper plate
- 30 s. rest

3.Strength from ATP PS 19.3.2018
A. Alternate:
A1. Back squat 7-6-5-4-3
A2. Strict press 7-6-5-4-3
25 27 28 29 29 kg

B. 3 rounds:
6 + 6 KB lunge press 10x6 10x8 8x10 kg
10 + 10 banded hamstring curl

4.JG SC 23.3.2018
A. 3 rounds of:
15 v-sits
30 hollow rock
30 arch rock
20 supine side to side leg raises
50 supine heel touches