90 secs/side Bent over Hamstring Distraction
Then complete 3 sets of:
10/side Banded Fire Hydrants
6/side Single Leg Hip Thrusts on PVC/Foam Roller (or ground) with 3 sec hold at the top
6/side DB Single Leg Deadlifts
1 min Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups / Supine Body Rows
1min Burpees to a 6" target
Use this session to practice kipping for those who can perform at least 2-4 Strict Pull Ups.
EMOM x 9 mins:
1. 30 secs of T2B
2. 30 secs of V-Ups
3. 30 sec Hollow Hold
Complete 2 sets of the following:
6 x 400m at your best pace possible
Rest 90 secs
Rest 3 mins between each set
All reps begin from a dead start (reset each time)