120 min

1.Skill
A. HSW practice for 20 min

2.Strength
A1. Hip thrust
5*10*60 kg
A2. Quads machine
5*10*25 kg

B1. Back rack walking lunge alt.
5*16*40 kg
B2. Hamstring machine
5*8*7.5 kg

C1. Box step up
5*8/side*30 kg
C2. Leg raise against box
5*10/side

D. Monster walks, black band, left + right
5*15 + 15 steps

3.5 min AB