Why not give lilltrolle some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - 90,90 ·	8 reps
Mobility - Squat to stand ·	8 reps
External rotations in abduction - Resistance band · Hombros	8 reps
Box jump, seated · Piernas	3 reps
Jefferson curl - Barbell · Atrás	5 x 20.0 kg
Bottom up press & out, double kettlebells · Hombros	6 x 8.0 kg
Mobility - 90,90 ·	8 reps
Mobility - Squat to stand ·	8 reps
External rotations in abduction - Resistance band · Hombros	8 reps
Box jump, seated · Piernas	3 reps
Jefferson curl - Barbell · Atrás	5 x 20.0 kg
Bottom up press & out, double kettlebells · Hombros	6 x 8.0 kg
Front squat, paused - Barbell · Piernas	3 x 30.0 kg
Front squat, paused - Barbell · Piernas	3 x 40.0 kg
Back squat - Barbell · Piernas	4 x 55.0 kg
Back squat - Barbell · Piernas	4 x 55.0 kg
Bench press, narrow grip - Barbell · Pecho	5 x 35.0 kg
Archer ring row · Atrás, Bíceps	10 reps
Pistol squat on box · Piernas	5 reps
Pistol squat on box · Piernas	5 reps
Bench press, narrow grip - Barbell · Pecho	5 x 37.5 kg
Archer ring row · Atrás, Bíceps	10 reps
Bench press, narrow grip - Barbell · Pecho	5 x 37.5 kg
Archer ring row · Atrás, Bíceps	6 reps
Sideplank pulses on plates · Abs	6 reps
Sideplank pulses on plates · Abs	6 reps
Hip flexion + knee flexion, standing - Cable · Hips	8 x 6.0 kg
Hip abduction in cable · Piernas	10 x 6.0 kg
Hip flexion + knee flexion, standing - Cable · Hips	8 x 6.0 kg
Hip abduction in cable · Piernas	10 x 6.0 kg
Sideplank pulses on plates · Abs	6 reps
Sideplank pulses on plates · Abs	6 reps
Hip flexion + knee flexion, standing - Cable · Hips	8 x 8.0 kg
Hip abduction in cable · Piernas	10 x 6.0 kg
Hip flexion + knee flexion, standing - Cable · Hips	8 x 8.0 kg
Hip abduction in cable · Piernas	10 x 6.0 kg