Warm-up
3:00 Echo bike @ easy
2:00 Run @ moderate
1:00 Air bike @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build up to working weight for deadlift
Practise other movements between sets
+
Once through
200m Run
5 Deadlifts @ workout weight
5 HSPUs
10 (cal) Echo bike
7 Box jump overs, 24/20”
5 Pull-ups