SAMSTAG

A. 3 sets / max. 10 min 4-6 Kneeling Landmine Press @ 1131 20-30s Hanging Arch Hold (opt. with weight between legs)

45s rest

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B. 5 sets / max. 15 min 4-6 alt. rotating deadlifts KB/DB/BB 20-30s GHD Hollow Hold - C. 18 min grind 400m jog 20 Uneven Paralette Squats 10 Push-ups 5 jumping/kipping pull-ups