PJ.com 200104
Warm-up
2 rounds:
• 10 m Sprint Forward­­
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Walking Lunges

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM (27.5kg) - 40kg

Sled Drag
• 4 sets of 50 meters AHAP
Enarms kb-rodd 4x15 - 20kg

Conditioning
3 rounds for max reps: 160 reps
• 90 sec Air Bike calories 17 - 15 - 16
• 30 sec Rest
• 90 sec Thrusters 20kg 22 - 22 - 25
• 30 sec Rest
• 90 sec Walking Lunges 20kg 14 - 14 - 15
• 30 sec Rest