WARM UP
Jog x 10 pairs
Squats x 10
Inchworms x 5
As many rounds as possible in 2-3 mins
Heel rocker x 8 each side
Quad rock back x 6
Long adductor rocker x 4 each side
90/90 hip flexor x 5 each side
Table top 2 sec hold x 8
ACTIVATION
Clams - 15 each side
Banded high pull (3 sec hold) - 10
2 sets
CONDITIONING
Done on a tabata timer - 20 seconds of work, 10 seconds of rest
Single leg RDL (R)
Crawl push
Single leg RDL
Bear crawl sit outs
2 sets
STRENGTH
Sumo deadlifts (2121) - 10-12
Negative push ups (5s lower) - 8-10
Seated row (1s hold) wide - 12
Rest 60s
3-4 sets
Band or dumbbell squat front raises - 10-12
Band or dumbbell overhead reverse lunge - 8 each side
Bird dog with 5 sec hold - 4 each side
Rest 60s
3-4 sets