1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
2) Sumo Deadlift against a band: 6 x 3 @60% of 1RM + band resistance, every 60s.
– reset reps
3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.
4) Weighted Plank: Challenging Load x 30s. Build over the course of 6 sets.
- Global Foam Roll Quads x 60s each
- Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Make a note of your achievements in 'Open Gym'