warm up
Catalyst WU from the board
midline stability
1a. 3x 20 unbroken GHD sit ups
1b. 3x 20 KB cross chops(10/side) as heavy as possible
Cross Chop Demo
strength
Using your 1RM Back Squat from 10-19
2×3 60%
1×3 70%
Then every 90s for 9min complete 2 reps at 80%(reps are at 0, 1:30, 3:00, 4:30, 6:00, 7:30 and 9:00)
rest 4min
Complete 1x 400m sprint at absolutely all out effort
stretch
supine hamstring stretch
wall sraddle
death stretch
calves
