LOAD

2-3 rounds, 60-sec rest between rounds.

• Supine eccentric dowel raises – Add weight to centre of dowel for added challenge. Back should remain flat against bench/box throughout movement. Lower as far as possible until stretch is felt, or compensation occurs – 12 reps.

• Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric.

• Overhead carries – Begin with KB single arm carry. Progress to KB in both arms. Focusing on trunk control during walk, avoiding back aching as fatigue increases (+50m = increase weight) - For distance.