01975

1. drom/roll out

2.

2 sets:

200 m Run

30 sec single leg glute bridge (l/r)

30 sec side plank (l/r)

3.

Hamstring mobility flow

4.

Every 3 minutes x 12 minutes (5 sets)

10 Sumo deadlift ( work up to a heavy 10)

5.

Complete as many rounds as possible in 12 mins of:

10 Alt Back rack lunges, 45

8 Romanian Deadlift (Rdl)s, 45

6 Push Press, 45

6.

2 sets for quality:

10 anchored leg raises

10 goodmornings