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Fri 16th April



WARM UP

3 Rds for quality

  • Run 200m

  • 10 Banded Good Mornings

  • 10 Alt Single Leg RDL (Unweighted)

  • 10 Arch Rocks


STRENGTH


Dead lift

  • 5-3-1-1-1

*Rest 2:30 mins / sets


*score = 1RM

WORKOUT


Go every 4 mins for 3 Rds

  • Run 200m

  • 10 Hang Power Cleans (60/40)

  • 10 Over Bar Burpees

Score = time each round

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