WARMUP (15):
Row:
3 Min (Easy)
Rest 30"
2 Minutes (Moderate)
Rest 30"
1 Minute (Hard)
T-Spine & Shoulder Mobility (Prone Swim)
UPPERBODY STRENGTH (15)
3 Super Sets of:
Overhead Barbell Carry
Isometric Hold at Top of Pull-up
Shoulder Pronation with AB Wheel
Banded Running
CONDITIONING (25)
"Helenish"
For Time
Run 400m
12 KBS
12 Ring Rows
STRETCH
Hamstring on Box with Kettlebell
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