4.11.2019
Warm up:
| 12:00 running clock |
| 300m row |
| 30sec single leg flexion Left |
| 30sec single leg flexion Right |
| 10 Alternating bird dog |
| 5 Box Jump* (increasing if possible) |
Strength:
| [30:00] |
| A) Back Squat |
| Week 4, Day 8 |
| 6×2 @ 80% |
| B) Back rack reverse barbell lunge |
| 10-10-10-10 (building, alternating) |
Conditioning:
| Tabata (5 Rounds) For Quality |
| Hanging Strict Leg raise |
| Plank hold / Long plank |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Ball tack & floss |
| 2. Straddle hip opener |