3 rounds for quality of:
Jog, 200 m
18 Alternating Single Leg Glute Bridges
Samson Stretch, 30 secs
12 Bootstraps
Samson Stretch – 30sec each side
Bootstraps – also known as Russian baby makers
3 rounds for quality of:
12 Alternating Deadbugs
10 Press-ups
8 Barbell Roll-Outs
Handstand Hold, 30 secs
Roll-Outs – can also use ab wheel
Use 25# bumpers or higher to help maintain stability and streamline the barbell.
Handstand Hold Modifications:
wall walks, as far as athlete feels comfortable
standing or seated DB overhead hold – choose own weight
3 rounds for quality of:
8 Single Arm Russian Kettlebell Swing (Left)s, pick load
8 Single Arm Russian Kettlebell Swing (Right)s, pick load
10 GHD Sit-ups
Row, 400/300 m
GHD Modifications
x20 weighted abmat situps
x25 abmat situps
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