4.1.2019
Warm up:
| 3 Rounds, 1 length each: |
| Chameleon walk (forwards) |
| Backwards walking lunge |
| Toy soldiers |
| walking hip opener |
| 200m run |
| then, |
| 2x 20 banded pull aparts |
Strength:
| [25:00] |
| Back Squat |
| Week 3, Day 5 |
| 6×5 @ 80% |
Conditioning:
| “Helen” |
| 3 Rounds: |
| 400m run |
| 21 Kettlebell swings (24/16) |
| 12 Pull ups |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Posterior chain floss |
| 2. Plantar surface smash |