Hoodies and tanks are in! please pick up your loot next time you are in!
Prep
Shoulder mobility and Front rack prep
Row 1000m
3 rounds
15 plank with hip tap (5 per side and 5 at centre) 10 Banded good mornings, 5 strict pull ups
Strength
Halting Deadlift
5-5-5-5-5
Conditioning
"Just nine minutes"
Three sets for max rounds of;
60 seconds hang clean
60 seconds of Front squat
60 seconds of Push Press
60 seconds of rest
65/95
Recovery
Hamstring stretch- leg up rig
Hamstring smash
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