2 mins Hip 90/90 Stretch
Then complete 2-3 sets of:
5/side KB Dead Bugs
5/side Reverse Lunges to High Knee Step Ups
5/side KB Lateral Lunges
5/side Plank Hands to Forearm
6/side 2KB Front Rack Step Ups (20” box for everyone)
Rest 30 secs
8/side Single Leg Hip Thrust on Med Ball – 3 sec hold at the top
Rest 90 secs
400m Run
25 Wall Balls (20/14)
In the time remaining complete 2-3 sets of:
12 DB Neutral Grip Curls (T2120)
15-20 Banded Triceps Push Downs
Rest as needed
On the Ski Erg or Row complete:
1500m at 80% of max effort
Rest 2 mins
Then complete 4-5 sets of:
500m at 80% of max effort
Rest 90 secs
Each round should take 3 mins. If rounds start to creep up then scale the run.