5.9.2019
Warm up:
| on the minute, for one minute each: |
| 200m run |
| Alternating Hip flow Windshield wipers |
| 200m run |
| Alternating HF to Pigeon |
| 200m run |
| 20 Alternating HF to Pigeon to Lunge |
| 200m run |
| Empty barbell/Dowel pause back squat |
Strength:
| Back Squat |
| Week 8, Day 16 |
| 6×2 @ 80% |
Conditioning:
| EMOM 16:00 (4x) |
| 1. 10 Pendlay Row |
| 2. 10 Bulgarian split squat Left |
| 3. 10 Bulgarian split squat Right |
| 4. 20sec GHD hold (weighted if possible) |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Single leg flexion |
| 2. Posterior chain floss |