Tuesday, November 22nd 2016


Hand Walk x 20m

Lateral Walking Lunge x 20m

Lunge + Knee Raise + T-Hamstring x 20m


Movement Prep:

Russian Baby-Maker Stretch – 2 x :30

Pigeon Pose x :45 p/side

Straight Leg Lowering – 2 x 10

Wide Leg Glute Bridge x 10



Sumo Deadlift – Work up to Heavy Single



10 Rounds of:

100m Sprint on Rower/:90 Rest

Complete 15 Sit-Ups during Rest Period

*Aim to increase speed every round