Wednesday, April 20th 2016

Warm-Up/Movement Prep:

Mini Band Bent-Leg Lateral Walk x 20m

Mini Band Straight-Leg Lateral Walk x 20m

Lying Glute Stretch x :30 p/side

Segmented Glute Bridge x 10

KB Stiff-Legged Deadlift – 2 x 8

Single-Leg KB Deadlift – 2 x 5 p/leg

Leg Swings x 40

 

Strength:

Deadlift – Build to 5RM (5 Rep Max)

 

Conditioning:

Assault Bike to Hell and Back:

Calories on AA Bike

30-20-10-20-30

1:1 Work/Rest Ratio (Rest as long as it took you to complete each rung)