PJ.com 200214 - Bra känsla. Lite känningar i ryggen vid knäböjen och marklyften, annars bra. (8)
Warm-up
• 300 m Row 1.08

•3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Jumping Squats

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squat (90kg)
60-65-70-75-80-85
• 3-3-2-2-1-1 Deadlift (120kg)
90-100-105-110-115-120

Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time: 19.00
• Wall Balls (11kg) 9kg
• Burpees Lateral Over Bar
• Deadlifts (102.5kg)80kg)