Monday, September 26th 2016

Warm-Up:

Mini Band Hip Activation

OH Squats x 10

Clam Shells x 10

Bent Leg Lateral Walk x 20m

Straight Leg Lateral Walk x 20m

 

Movement Prep:

Squat to Stands x 10

Fencing Stretch x 5 p/side

Prone Starfish x 8 p/leg

Downward Dog Pose x 1:00

Wall Squats x 10

 

Strength:

Back Squat – Build up to 75-80% of 1 Rep Max

Then:

Every 3 minutes for 18 minutes (6 Sets):

5 x Back Squat @ 75-80% + 10 Box Jumps

 

Conditioning:

For Time:

30-20-10-20-30

KB Swings – 24kg-32kg/16kg-20kg

Ab Mat Sit-Ups