5-8 rounds @consistent effort
10 Push-Ups / Shoulder Taps
10 Scapular Wall Hold Reps
Make a note of your achievements in 'Open Gym'
1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– Goal: 6 working sets with perfect mechanics and explosive drive off of the box
2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
– Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.
3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.
4) Air Bike Sprint: Max Calories in 1:00
– Goal: All out Max Effort Sprint.
Banded Glute Bridges: 3 x 25. Rest 60s.
– Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 20 reps each side.