WARM UP
5 rounds:
1:00 bike
10 meter knee pull
10 meter quad pull
10 meter toy soldier
SKILL
Banded lateral walk
*3 x 20 meter (10 each direction)
-band placed just above knees
-add light dumbbells in hands at 90 degree angle upward for additional stability challenge
WORKOUT OF THE DAY
10 to 1, not for time:
Back squat
GHD situp or abmat situp
GHD hip extension or superman
*Build to heavy for back squat. Start roughly around 60% of 1RM.
ANYWHEREX
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
4 x 800 meter run
*Rest 4:00 between efforts