Fitness:
A. Any of the 7s x 3r x 73% that you missed this week.
or
16 Min OTM:
M1: 4 Dragon Flags
M2: 16 Banded Russian KB Swings
M3: 8 DB External Rotations (left)
M4: 8 DB External Rotations (left)
B. 15 Min AMRAP:
15/12 Calorie Row
12/9 Calorie Bike
9/6 Calorie Ski
90 seconds rest
Performance:
See Fitness.
Posterior, HIIT, Mobilise:
POSTERIOR:
A. 4 Rounds:
A1. 10 Goblet Step Ups (each side)
A2. 10 Barbell Hip Thrust
B. Burnout:
50 Banded Lying Leg Raises (each side)
*Band above knee
HIIT:
15 Min AMRAP:
15/12 Calorie Row
12/9 Calorie Bike
9/6 Calorie Ski
90 seconds rest
MOBILITY:
Coach led.
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