8 minute play time with HS walk

3-4 Sets:
10 Ring Push-ups
10 Seated Double DB Bicep Curls
10 Double DB Bent Over Rows
10 Seated DB Skull Crushers
- Rest 60-90sec btw sets

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

RCVR(30)
walk, bike, jog a couple miles or casually stretch for 20-30 mins or so.

Finisher
30 side bends
1:00 hamstring stretch

2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min quad strech
1-2 min v-sit strech

Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch

For quality 8-10mins practice of;

• L-Hang (tucked, one leg tucked, legs straight)
• Pistols (to box, post or band supported, full pistol)
• Ring Support Hold with turn out (band assistance, no assistance)

Hang squat snatch

EMOM x 15
5min x 3
5min x 2
5min x 1