Warm-up:
200m run then 3rds of:
5 Bridge Up with 5sec hold
10 Hollow Rock
Strength:
1a) Press 3×2-3 reps @90%
1b) Single Arm-DB/KB Row (heavy) 3×8 each arm
“5/5/2015”
5rds
5 Strict Pull-up
5 Strict HSPU
200m run
15 KBS (53/35)
Warm-up:
200m run then 3rds of:
5 Bridge Up with 5sec hold
10 Hollow Rock
Strength:
1a) Press 3×2-3 reps @90%
1b) Single Arm-DB/KB Row (heavy) 3×8 each arm
“5/5/2015”
5rds
5 Strict Pull-up
5 Strict HSPU
200m run
15 KBS (53/35)