1 min/side Pigeon Pose
6/side RNT Front Rack Reverse Lunges (T30X1)
6 Banded Goblet Squats (T30X1)
8/side Banded Deadbugs
Then complete the following warm up sets for Back Squat:
1 x 8 – 1 x 6 – 1 x 5 – 1 x 4
Start your first 4 at about 80%. A suggested rep/% scheme to follow is:
80% – 85% – 90% – 83% – 88% – 93% (+)
Up the Ladder 5-10-15-20-25- etc..
KB Swings (70/53)
Burpees to 6" Target
Keep a steady pace on the Burpees.
Complete for quality (stay around 80% effort):
*then go gown to 200m
If you are unable to run you can do the following with the Echo Assault Bike:
Start with the Row and aim for the same time of work. For example: Row 250m, if that takes you 1 min then complete 1 min on the Echo Assault Bike at the same pace.