Strength

A) MULTIPLE PAUSE FRONT SQUAT

Build to a 4RM in 6 sets. Rest 2:00
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.

 

B) HYBRID STANCE RDL

4 x 8-10. Rest 90s – 2:00
– 2-3 warm-up sets.

Sprint Work

5 efforts of a :30 Max Effort Sprint on your choice of:”
Assault Bike
Rower
Rest 2:00

Accessory Work

ADDUCTOR PLANK

3 x 20s each.
– Keep shoulders and hips stacked