Warm Up:
5 Minutes Cardio
//
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:
3x3 @85%
3x5@70%
Rest 2:00
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Superset 01:
16 Single Arm DB Overhead Walking Lunge
+
12 Seated Good Morning
Rest 2:00. 3 sets.
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Superset 02:
12 Double KB Squat @2121
+
12 GHD Back Extension
Rest 2. 3 sets.
___________________________
In 2 Mins...
Row 300m
ME DB C+J@22/15
Rest 2 mins
x 6 rounds