1. Box jump – 4 × 3
2. Power clean – 5 × 3 (2-3 RIR)
3. Trapbar deadlift – 4 × 5 (2-3 RIR)
4. DB incline Bonkpress – 3 × 6–8 (1-2 RIR)
5. Bulgarian split squat – 3 × 6 (2-3 RIR)
6. Pullups 3 × 6–10 (0RIR)
7. Nordic hamstring – 3 × 4–6 + barbell wheel 3×10-15
Til Málmenn:
Medball rotatións kast 3×4
trapbar
Flyes 3×8-12 (2-3 RIR)
Pull ups
Single leg RDL
lateral squat 3×6
Tungt suitcase carry 3×20-30 m