Warm up:
2 Rounds
Run 200
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock
Strength:
Deadlift
5 x 5 @70-75%
2 minutes rest between sets
Barbell row
3 x 8
Workout:
4 Rounds
Run 400
10 Pull ups
15 Kettlebell Swing @70/44
20 V-ups
Cool down:
1 minute lying hamstring stretch each side
1 minute piriformis stretch each side
Lumbar rotation stretch 1 minute each side
1 minute child’s pose