Warm Up
Couch stretch 1 minute a side
3x10light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
3x10light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
Conditioning
4x20 second sprints on fan bike
rest 2 minutes between-
rest 2 minutes between-
Strength
Deadstop deadlifts
4x8 reps go @65-70%
T-bar row
3x15
Barbell row stand on plates and get a deficit
3x15
4x8 reps go @65-70%
T-bar row
3x15
Barbell row stand on plates and get a deficit
3x15
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15