Dynamic Warm-up
Then..,
For Time @ 75%
Run 400m
20m Walking Lunge
20 GHD sit ups/ Ab Mat Situ
rest 2mins
For Time @ 80%
Run 400m
10 Step ups/leg
25 Slam Balls 30/20
rest 2mins
For Time @ 85%
Run 400m
10 Jump Lunges/leg
20 Toes to Bar
rest 2min
For Time @ 90%
Run 400m
20 Cossack Squaks
20 Up downs
*with the increased percentages show an increase on your run times
Then..,
Complete 4 Sets of;
Back Rack Lunge
Taken out of the rack:
5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.
Rest :30-60s
Clean Grip RDL; 3011 8,8,6,6 Build off last week.
Finiah with…
3 Sets nFT
45sec Wtd Wall Sit (hold KB’s in front rack position)
45sec Wtd Plank (elbow plank with plate on your back)
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