Warm up:
Run 400
2 Rounds:
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock
Strength:
Every 2 minutes
Deadlift
5 x 5 @70-75%
3 Rounds
50 Double Unders
20 DB Front squats 50/35
20 Burpee over DB
100m Farmer’s carry with DB
Run 400
3 Rounds
20 Russian twists (med ball)
15 V-ups
20 Flutter Kicks
15 Hollow rocks
Cool down:
Walk 800