200m Run
90 secs/side Banded Hamstring Stretch
Then for 6 mins cycle through:
5/side Dead Bugs – 2 sec hold down
5 Inchworms
5/side Single Leg Romanian Deadlift
10 Good Mornings
5/side Single Leg Hip Thrusts – 2 sec hold at the top
Partner AMRAP x 23 mins:
1200/1000m Row (in sets of 300/250m)
Complete 15 DB Floor Presses (50/35 – 35/25 – 25/15) after each Row
Directly into:
120 Box Jumps (24/20) (in sets of 15-20)
Complete 20 Med Ball Straight Leg Crunches after each set of Box Jumps
Directly into:
30 Wall Walks (in sets of 3-5)
Complete 15 DB Bent Over Rows (50/35 – 35/25 – 25/15) after each set of Wall Walks
Complete 4 sets of:
8/side Alternating DB Strict Press
15-20 Horizontal Ring Rows
10-12 Barbell Curls (T2120)
Rest 2 mins
Complete 3 sets of:
10-12 DB Pull Overs (T2120)
10-12 Supine DB Triceps Extension (T2120)
Rest 2 mins
Complete 3 sets of:
20 DB Reverse Fly
8-6-4-8-6-4
Use the following percentages as a guide: 70-75-80-75-80-85% of your 1RM
All reps are TOUCH and GO with a 3 sec descent
Rest 2 mins between each set