4 x 100m Run Progressively Faster
Walking Toe Touch
Single Leg Hip Bridges
Banded Good Mornings
Pair Up With Someone Of Similar Strength
5 Sets Of Tempo Work Using Your 1RM + 10lbs!
1×5 @50% X330
1×5 @60% X330
1×5 @70% X330
1×3 @80% X330
1×1+ @90% X330 Last Set Is An AMRAP
2 x 500m Row
You have 2 attempts to establish your best 500m Row time.
Take the remainder of class to mobilize joints or work myofascial release of sticking points.