Week 5: day 33
wu: 3 rds
45 sec thoracic spine strech
10 tempo plate bench row 3321
12 alt hip thrust
14 cal row
A: Push press
4x8 climbing
B: Dumbell DT &Run
5 rds
12 dumbell dl
9 hang clean
6 push jerk
Every rds 400 m run/ 500 m row
dumbell: 10-35 kg
C: Hasika
3x
15 abwheel
15 hollow rock