WARM UP
Activation x 2 Rounds:
- 6/6 – 1/2 kneeling kb windmill
- 5 negative push-ups (3-1-1)
Flexibility:
- 1:00/1:00 calve stretch
- 1:00/1:00 bench side lying hip stretch
PART I.
a) 30:30 x 4 Rounds:
- deficit pushups
- banded high knees – fixed to rig
- seated med ball slam Russian Twists
- banded flutter kicks – lying
REST 4:00
b) 30:30 x 4 Rounds:
- rower
- leg drops
- air bike
- reverse crunches
REST 4:00
PART II.
10 minute 100M partner sprint relay