130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m