Mobility

  • Hip capsule "exaggerated pigeon" 2:00 / side then 1 leg hamstring stretch 1:00 / side

Warm Up X2

  • Row 200M
  • 14 Lunge w/ twist
  • 10 Push ups
  • 8 hanging knee raises
  • 6 mountain climbers (both sides in - 1, feet don't touch in front position)

Weight Training

Deadlifts: Based on your recent 1RM:

after warm-up: 65% x 5, 75% x 5, 85% x max reps (at least 5, not to failure, i.e. 9RPE max

Workout

3 supersets, 1:00 rest:
Ab wheel x 10
Glute-Ham raise x 10

7:00 for rounds:
20 Double Unders
15 Slam Ball (20/10#)
10 Burpees

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