Warm-up: 200m Run then 3rds of: 10 Shoulder Taps 10 Glute Bridge with single leg kick out 10 Deadbug Strength: 3 sets 1a) Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps 1b) 2 Wall Walk + 30sec Nose to Wall Handstand Hold Conditioning: 500m Row then 3rds of: 30 Russian Kettlebell Swings 53/35...Read More
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