3 Sets: (Circuit Training)
Chinese Plank (Facing down)
Farmer's Carry (3 Sets of 300')
Try to hold on as long as possible.
Hollow Body (15-30 Secs)
If you can hold hollow body position for over 30 secs do hollow rocks for as long as possible.
Glute-Ham Raises (3 Sets)
Squeeze the whole posterior chain while engaging on the way up then have a 2-3 sec tempo descent.
1-Top (Squeeze Glutes)
3- Have the descent slow and controlled
chinese plank (Fcing down)
30-60 secs for facing down Chinese plank
Master a Skill
Take 5-10 minutes to master one thing that has been holding you back.
800m Run (Time)
Max Effort 800m Run
2X800m at 80-90%
Rest *2 mins between sets