WARM UP 3 rounds for quality of:
12 Single Leg Glute Bridge (Left)s
12 Single Leg Glute Bridge (Right)s
12 Serratus Crunches, 2x5/10kg
STRENGTH CONDITIONING 3 rounds for time of:
20/15 Row Calories
4 Deadlifts, 120/90 kg
METCON Complete as many rounds as possible in 25 mins of:
Row, 1000/800 m
14 Back Rack Barbell Alt Lunges, 60/40kg
16 Toes-to-bars
18 Box Jumps, 60/50cm
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins
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