Thursday, September 29th 2016

Warm-Up:

Assault Bike – 4 x (:30 Easy/:30 Hard)

 

Movement Prep:

20m Walking Lunges

20m Overhead Dumbbell Walking Lunges

10m High Knee Pull

10m Elbow to Instep

10 x Overhead Lateral Lunges

10m Walking T-Hamstring Stretch

Lying Banded Hamstring Stretch with Hip Distraction x 90 seconds p/leg

 

Strength:

Single-Leg Deadlift

45/33 – 2 x 8 p/leg

75-95/53-73 – 2 x 6 p/leg

115-135/83-103 – 4 x 4 p/leg

 

Conditioning:

Three sets of:

10 Calorie Sprint on Assault Bike

KB Front Rack Carry x 100 Meters

Rest 3 minutes