• Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(15)
WRK for 15:00 mins
30 squats
30 push ups
30 leg extension to hip raise
30 plank taps
30 reverse lunge
400m run

Finisher
50 cross crunch
1:00 hamstring stretch

Kevyt, sama kuin Sali

5 rounds for time

3 hang power clean
3 thrusters
3 bar over burpees
400m run

Increase every round 3 reps of each.
3-6-9-12-15

BB 42/61kg

1. Row 40s moderate pace
2. Row 40s fast pace
3. Rest

Day 1
Part A - 4 rounds
Split squat holds - weighted - (30sec) each leg
Single Leg Dead Lift - weighted - 10 each leg
Bench Press - dumbelles - 15 reps
Banded high knees - 30 sec
Plank 30 sec

Part B - 4 rounds
Band monster walk - 15 each leg
Sprinter hip thrust - 12 each leg
Bent over rows - weighted - 12
Kneelinig wood chops - 15 each side

Part C - 2 rounds
1 km sprint on treadmill as fast as possible

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Burpees - 45 secs
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 45 secs

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: (135/95)

Kilos (61/43)