Workout

Warm up: 10 mins of dynamic back and hip movements

7 sets @ 100%
3 deadlifts (heavy)
15 sec sprint row or run; rest 3 min

+
Then Rest 10 mins
+

4 sets
20 sec max sit ups 10 sec rest

+ rest 1 min then

4 sets
20 sec max burpees 10 sec rest

+ rest 1 min then

4 sets
20 sec max flutter kicks 10 sec rest

cool down: 10-15 mins stretching and foam roller on the back


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