1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
Then for 8 mins cycle through:
8 Banded Pull Downs
8 Banded Y Raises
10 Scapula Push Ups
6 Hip Snatch Pull + 6 Hip Muscle Snatches
Level 1: 135/95
Level 2: 95/65
Level 1: 155/105
Level 2: 115/80
200m Run
15 T2B / Hanging Knee Raises
15 KB Swings (70/53)
15 Strict Ring Dips / Push Ups
Complete 4-5 Sets of 1000m Fartlek Row separated as:
400m hard
400m easy
200m hard
Rest walk 3 mins
Level 1: 115/80
Level 2: 75/55