Warm Up:
Bear crawl down and back
Lunges x 30
Good mornings with pipe x 20
Scorpions x 8
Door way Pec minor stretch 2 x 1 minute
Deadlift practice against the poll x 20
Mobility:
LAX ball into scalenes and upper traps
Strength:
Front Squat
1 x 6; 1 x 6+
BS 1 x 20
Met Con:
Level 3/ Level 2
Hand Release Push Ups x 50
Deadlifts x 21
800m run
HRPU x 50
Deadlifts x 15
800m run
HRPU x 50
Deadlift x 9
800m run
Level 1
Hand Release Push Ups x 30
Deadlifts x 21
800m run
HRPU x 30
Deadlifts x 15
800m run
HRPU x 30
Deadlift x 9
800m run
Beginner
Hand Release Push Ups x 30
Deadlifts x 21
400m run
HRPU x 30
Deadlifts x 15
400m run
HRPU x 30
Deadlift x 9
400m run
