S and C – Thursday 20th August 2020

Warm Up –

1 Set

Single Skipping x 2min

Walking Hip Opener x 1 Lap

Lying T Spine Stretch x 60s

Barbell RDL x 10

Power Endurnace EMOM

30min EMOM

1 – 12/8 Cal Machine

2 – 16 x Lunge Steps

3 – Deadlift x 8

Performance Options –

1 – 15/12 Cal Sprint or 40m Sled

2 – 12 x SA Overhead Lunge

3 – Deadlift x 3 (80% 1RM)

Extras –

12 Rounds – 40s On/20s Off

Max Burpee Box Jumps

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