200m run
200m run backwards
3 rounds:
30sec hollow body flutter kicks
10 dual dumbbell sumo deadlift
10/10 single leg elevated glute bridge
:20 hang (bar/towel)
3 supersets:
10/10 half kneeling strict press
30 russian twist
12/12 single leg plyo sprint jump
HOME GYM:
20:00 amrap:
200m farmers carry (left out, right back)
15 body-weight deadlifts
15 chest to bar pull-ups
DB/KB/MB:
20:00 amrap:
200m farmers carry (left out, right back)
15 dual dumbbell/kettlebell deadlifts
15 towel rows/pull-ups
BODY WEIGHT:
20:00 amrap:
200m farmers carry (left out, right back)
15 odd object sumo deadlifts
15 towel rows/pull-ups
