Run or row 600m
Then, 2 rounds ;
20 banded goodmorning
10 DB back Fly
10 alternating quad stretch
1 wall walk and hold 10 sec at top
(15-20:00)
5 super sets of (without dropping DB!, AHAP):
20 Front rack DB lunges
20 DB Romanian DeadLift
Rest 1:00
(CAP 8:00)
SPRINT! (empty bar)
3 rounds :
15 Burpees
25 Front squats @45/35
1. Anterior Compartment Smash; 2:00/
2. Hamstring Smash or floss (ball or stretch with band); 2:00/