A) 2 sets/Primer:
20 Back rack elevated stepping back lunges (standing on plate)
10 Good mornings (band or bar)
5 Seated box jumps
–
B) Every 5mins x4 rounds:
Odd- Run L1=400m – L2=500m – L3=600m
+
15 Kb swings – up to 24/16kg
Even- Cal L1=40/30 – L2=45/35 – L3=50/40
+
Burpees L1=9 – L2=12 – L3=15
–
C) 3 sets/super set:
20 Banded pull overs in hollow body
10 Seated (on box) db shoulder press
