5/6/11 Training

warm-ups: foam rolling, indian club drills, mobility, flexibility, jumping rope, bw squats, pullups, pushups, GHRs, box jumps

long cycle: 12kg x 20 / 2:00; 16kg x 18 / 2:00; 20kg x 16 / 2:00; 16kg x 18 / 2:00
45 degree back raise: 3×10
reverse sit-up: 3×10
running x 30:00, kept HR between 130 – 150 bpm