A.
400m Jog
B.
Two Sets:
20 Plate Jumps
20 Side Hip Raises (10 per side)
20 Russian Twists
C.
Two Sets:
30-sec Barbell Quad Mash, per side
30-sec Couch Stretch, per side
10 Leg Swings, per leg, per way
D.
400m Jog
E.
4 Rounds:
Run 400 Meters
20 GHD Sit-ups
20 Hand Release Push-ups
F.
Three Sets:
200m Jog
12 Empty Barbell Strict Press
12 Reverse Hypers
12 Banded Pull Aparts
G.
Strict HSPU
2x8 @ no deficit
2x4 @ 4-in deficit
2x2 @ 8-in deficit
H.
Shoulder Press
5x3, building
==============================
E.
13:22
G.
Done
H.
125,145,165,175,185
Video:
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