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210702


Warm up (10 Mins)

3 Rounds

200m Run

10 Glute bridges

10 Bent over db flyes

10 single leg deadlifts


Strength (30 Mins)

Back Squats

10 Reps @57% 8 Reps @67% 6 Reps @71% 4 Reps @76%

Front Squats

5 Reps @60% 5 Reps @70%

5 Reps @70%

5 Reps @70%

Metcon (20 Mins)

In pairs of 2

600m Run (together)

250m Row max effort (1 works 1 rests)

250m Row max effort (1 works 1 rests)

600m Run (together)

250m Row max effort (1 works 1 rests)

250m Row max effort (1 works 1 rests)


Extra work (optional)

Bench Press

10 Reps @50

10 Reps @55

10 Reps @60

10 Reps @60

10 Reps @60


DB Bicep curls

4 Sets 15 Reps


3 Rounds

20 V Ups

30 Sec Hollow hold

30 Flutter kicks

rest between rounds



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