Thursday, November 17th 2016

Warm-Up:

Walking Lunge x 20m

Reverse Walking Lunge x 20m

OH DB Lunge (Light) – 2 x 20m

 

Movement Prep:

T-Hamstring Stretch x 10 (5 p/leg)

Tri/Lat Stretch w/Side Bend x 3 p/leg

Band Pull-Aparts x 20

1-Arm Band Press x 10 p/arm

 

Strength:

4 Sets of:

20m Dumbbell Walking Lunge – As Heavy As Possible

Rest 1:00

10 x GHD Hip Extensions

Rest 1:00

10 x Strict Toes to Bar/Hanging Straight Leg Raise

 

Conditioning:

Every 2 minutes for 20 minutes (10 Rounds)

5 x Supine Barbell Rows

5 x Upright Row

5 x Barbell Curl

40m Farmers Carry (Heavy)