Strength 35:00 [1]
ABCs and dynamic stretching. 5x40m build ups.
WWO2 (Pull muscles, 30sec recovery)
SLRDL 16kg KB 2x3x12
Bird dog row 12kg KB 2x3x12
Reverse hyperextension (hold 1, down 3 sec) 3x15
Zottman Biceps curls std to pronated 12.5# 3x15
Abductor (machine) 85# 3x15
Advnaced Bird dog (squares) 2x3x10