05.09.2018

Warm up:

3 rounds, 1:00 each:
200m jog
Reverse alternating Samson lunge
Yoga push up
Supine scorpion kick

Strength:

A) Back rack Bulgarian split squats;
5x 6 (across, AHAP, 6 per leg)

B) Strict pull ups (weighted if possible);
5 – 5 – 5 – 5 – 5 – 5 (building)

Finisher:

Tabata Alternating (4x)
Hollow hold
Plank hold

Recovery:

1 – Single leg flexion; 90sec/ea
2 – Anterior compartment smash; 90sec/ea