Monday 21 Mar

Drumsticks Day

Warm Up

2 Rounds

 

200m Run

20 Alt 90/90 hip rotations

15 Jumping Squats

 

Mobility

  • Glute
  • Ankle

 

Activation

 

10 Elbow Rotations

10/10 Single Leg Hip Thrust

10 Jumping Back Squats

Strength

Front Squat

 

6 x 3

Workout

5RFT

12 CTB

12 DB Lunges 22.5/15 Kg

RX+

KB – 24/16 Kg

RX

Pull ups

or

Banded Pull ups

DB – 15/12.5Kg

FIT

Ring Row

DB 12.5/10Kg

Extras

Conditioning

Every 6 min for 30 min

400m Row

800m Bike

 

Accessory

2 x 10 Banded T

2 x 10 Banded W

2 x 10 Bended M

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