100 min

1.Rehab/squat warm up
A. 1 round of:
- Monster walk 20/s.
- Bird dog 20
- G.med. w/band 20
- Dead bug 20
- Single leg KB DL 12/s x 12 kg

2.Strength
A. Back squat, 5 x 6 AHAFA

B. From JG 30.4.2018:
Strict weighted chin up, 10 x 3
10 15 15 15 15 / 15 15 15 15 15 kg

C. Hip thrust
10x60 10x65 10x65 10x65 10x65 kg

D1. Hamstring machine
3x10x35 kg
D2. Abduction
3x12x55 kg