Strength
3 sets of:
10-12 single arm DB/KB press – heaviest possible
15-20 Russian med ball twists
10-12 hip extension on GHD or partner spotted on bench – plate on back if possible
:15 ring support or box support hold
Metcon
Sport/Life/Fundamentals:
400m run for time
Rest 2:00 then;
400m med ball run for time
Rest 2:00 then;
400m run for time
Rest 1:00 then;
200m med ball run for time
