4.1.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×8 each leg

Sorinex Hamstring Tucks – 3×10

Face Pulls – 3×12

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

Hang Power Clean – 8×3 – add weight each set

Supinated Grip Bent Over Row -3×8

Conditioning:

5 x 300m Bike Sprint