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"I try to teach my heart not to want things it can't have." - Alice Walker

 

 - Strength/Skill -   

1a) Deadlift - 75% x 5, 85% x 3, 95% x 1+

1b) Ring dips - 3 x ME

* All reps completed on a 5min clock * 

 

 - Conditioning -  

3min to complete the following:  

3 rounds of: 

10 KB swings (2/1.5) 

10 box jump overs (24/20) 

* Repeat the cycle for as long as you are successful, up to 4 cycles - ie. 12min * 

 

 - Mobility -  

 Elevated couch stretch x 2-3min ea side

Reverse banded lunge pulses x 15-20ea side  

Reverse banded lunge + lateral seam stretch x 2-3min ea side

Slam ball gut mashing x 2-3min total