Fri 10. Mar
a) mobility 3min
10m each
samson
inverted hamstring stretch
instep rotation
handwalk
b) warm up 5min
100m shuttle runs
then
3 rounds
10 kb deadlifts
8 kb russian swings
6 reverse goblet lunges
then
100m shuttle run
c) deadlift 12min
build to a heavy set of 10 reps
d) conditioning 15min
amrap 15min
10 kb snatches (5 each arm) 24/16
10m single arm kb overhead walking lunges 24/16
100m shuttle run (10m)