Wed 31. Mar
BTC
a) movement prep
2 rounds
30"on/10"off
down ups
samson stretch
b) strength
3 sets
30sec alt bird dogs
30sec arch hold
30sec reverse plank hold
30sec rest
c) conditioning
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges
CAGES
a) warm up 10min
1000m row
2 rounds
8 sumo squat stretch
6 hollow rocks
into
8 ball slam deadlifts
6 tuck ups
into
8 ball slams
6 sit ups
b) conditioning 15min
amrap 15min
21cal row
15 sit ups
9 ball slams