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Warmup:

3:00 blood flow

then

2 rds:

12 Banded Glute bridges + Banded Squats

200m run

70 DU

200m Run

60 Goblet Squats (53/35)

WARM-UP
1000m Row
800m Run
500m Row
400m Run

Into
20 Cossack squats
10 single arm Ring rows e/s
10 Single Leg Calf raise with pause at top

Strength/ Skill

Warmup:

• 2 Rounds
• 500m row
• 15 banded good mornings
• 10 cat cows
• :30 PVC parallel squat OH hold

Week 1