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  • Sergiy Gabbe

Tuesday 13 Jul 2021

Warm up

2 Rounds

200m – Row, Ski or Bike

10m Sampson stretch lunges

1 Banded Monster walk complex

- 10 Steps forward

- 10 Steps back

- 10 Steps left

- 10 Steps right


-into-


Lateral Banded Hip Mobilisation + Knee Drive


2 x 10 per Leg


Strength

Back Squat


1 x 5 @ 60% 1RM

2 x 3 @ 70% 1RM

2 x 3 @ 80% 1RM

2 x 3 @ 80% + 1RM


*60 sec rest between sets

Work out

4 Rounds

30 Wall Balls

30/25 Cal Ski/Row/Bike*


*Must alt every round


Time cap – 16min

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