A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!