Warm Up:
5 Minutes Cardio
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Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
Air squat complex
3 reps wide Feet straight
3 reps wide Feet In
3 reps wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//
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Front Squat:
5x5 @75%
Rest 2:00
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Superset 01:
16 Single Arm Overhead Walking Lunge Reps
+
12 Seated Good Morning
Rest 2:00. 3 sets.
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Superset 02:
12 reps Double KB Squat @2121
+
12 GHD Back Extensions
Rest 2. 3 sets.
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In 3 mins....
Run 200m
10 DB Clusters
Max effort C2B Pull ups
Rest 2 mins
x 6 rounds
Rest 2. 3 sets.