Thursday, December 1st 2016

Warm-Up:

Row 1000m

 

Movement Prep:

High Knee Pulls x 10

Leg Cradles x 10

Fencing Stretch x 3 p/leg

Banded T-Hamstring Stretch x 5 p/leg

KB RDL to Squat  x 10

Glute Bridge x 10

Strength:

Every minute on the minute for 15 minutes (5 Sets)

Minute 1: 8 x Romanian Deadlift (RDL) @ 40-50% of Deadlift Max

Minute 2: 30 second Wall Sit

Minute 3: 15 x See the Lights

 

Conditioning:

5 Rounds of:

5 x Burpee Box Jumps

10 x Kettlebell Swings – 32kg/24kg

200m Sprint

Rest 2:00