Tuesday, November 15th 2016

Warm-Up:

Row 500m

Wall Squat – 2 x 5

Squat – 2 x 10

Squat to Stands x 10

Cossack Squats x 10

 

Movement Prep:

Banded Good Mornings x 15

Glute Bridge x 15

 

Strength:

Work up to Heavy Deadlift

 

Conditioning:

3 Rounds:

4 x (30sec Work/30sec Rest) Goblet Squat @ 24-32kg/16-20kg

60 sec Rest

4 x (30sec Work/30sec Rest) Ride or Row (Row @ >150m pace/Bike @ >10 cal pace)

60 sec Rest