Warm Up:
Old Man
150m Ski
10 DB Plank Shifts
10 DB DL (1 DB tall ways)
10 Bike Cal
5mins
Strength:
DL: 5-5-3-3-1-1
E3M
“The Nanny”
:20/:10 x8 each Not-Alt
Box Jumps
Split Sqt (4 R/4L)
1-leg V-Ups
Bike Cal
Extras:
250m Row
1 min REst
x8
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