A. 5 sets (15-20 min)

4-6 Sumo deadlifts with pause 2 cm from floor for 5 seconds

30 sec. SL suspended hollow hold (pelvis on box) with catching and throwing*

*alternate sides each set


B. 3-4 sets per side (12 min)

1 rope length Laying rope pulls*

*arms and hand in supination – like chin-up


C. Work for 10 min

P1: 250 m row

P2: Skater lunges