200m Run
90 secs/side Couch Stretch
Then complete 3 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abductions
8 Anti-Flexion Banded Squats (band around a post in front of you)
8 Banded Back Squats (T22X1)
AQAP complete 3 sets of:
500/400m Row
20 Wall Balls (30/20)
2 x 25ft HS Walk / 6Wall Walks / 50 HS Shoulder Taps
500/400m Row
30 GHD Sit Ups / 30 Straight Leg Med Ball Crunches
Rest 3 mins
Time Cap: 25 Mins
Complete 4 sets of:
6/side Alternating Glute Bridge DB Press
Rest 45 secs
8(-2) Single Arm DB Row
Rest 30 secs
1 min Feet Elevated Ring Front Plank
Rest 90 secs
NO BELTS TODAY!
Choose a weight that you can complete perfect reps while respecting the tempo.
The last 2 sets at one weight.