Monday, January 16th 2017

Warm-Up:

Mini Band Hip Activation

20m Bent Leg Lateral Walk

20m Bent Leg Linear Walk

20m Straight Leg Lateral Walk

20m Walking Lunge

200m Run

 

Movement Prep:

Pigeon Pose x :30 p/leg

Lying Crossover Stretch x :30 p/leg

Bird Dogs x 10

3 Point Plank – 3 x :10 p/leg

T Push-Up x 10

 

Strength:

Suitcase Deadlift-

4 x 5 Reps p/side

*Start at 20% of Deadlift 1RM. Increase weight every set

 

Conditioning:

3 Rounds for Time:

400m Run

30 x Side Step Kettlebell Swing -24kg/16kg(3 x (5 Steps Left/5 Step Right))

20 Second Side Bridge – Left + 10 x Push-Ups + 20 Second Side Bridge - Right