– Dynamic Warm up –
A) Front Squat; 6x 2 @ 85%
B) 4 Rounds : 8 Hip thrusters (across) 12 GHD sit ups (medball weighted if possible)
rest approx. 2:00
Marsh mile recovery run
1 – Couch stretch; 4:00 2 – Pigeon pose; 4:00