12-20 min total depending on loading of bar if desired
- 200m Shuttle Sprint (50 easy, 50 quicker, repeat)
- 10-15 Hip & Back Extensions
- 10 Lunges
- 10 Push-ups
- 5 Strict Pull-ups
Grab a barbell and practice the workout movement *Do this sequence 3 times. Each time make the “quicker” 50m dash a bit quicker. In the 2nd round switch the hip & back extensions to glute ham raises. Use a band for assistance if necessary. In the 3rd round instead of hip & back extensions or glute ham raises attempt a 60 second plank hold on the GHD with your stomach towards the floor. Each round add a bit of loading to the barbell movement.
- The Burgener Warm-up with a pvc pipe
Use the heaviest weight you can for each set. Rest as needed between sets.
Hollow Hold 3x 20 secs Rest as needed between sets.
======================= And Couch Stretch: 2 min/side
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