MOBILITY
Band Assisted Hamstring Floss
(15 reps per side)
SPECIFIC PREP
10 Single KB CrossBody Deadlifts (5 per side)
10 Single KB Pendlay Rows (5 per side)
10 Lying Hip Extensions (1 sec pause at the top)
10 Single KB Pendlay Rows (5 per side)
10 Single KB CrossBody Deadlifts (5 per side)
STRENGTH
PERFORMANCE AND FITNESS
Deadlift
5-5-5-5-5
Perform a set every 2 mins 0:00, 2:00, 4:00 etc..
CONDITIONING PERFORMANCE and FITNESS
Min On Min Off for 2 Rounds each per station.
S1. Rower for Cals
S2. Max Dead Ball Over the Shoulder
S3. Airbike for Cals
S4. DB Box Step-Ups 15/10
S5. Ski Erg for Cals
