MONDAY 26/4/2021

MAIN WORKOUT

A.

Every 2:00 for 10:00 (5 sets)
Drop jumps x 8
*if you haven’t done this exercise before do vertical jumps instead

B.

Every 2:00 for 8:00 (4 sets)
Shrimp Squats x 8-10/each
*if you find it to challenging scale it down by not holding your leg behind you or do split squats instead

C.

Every 2:00 for 8:00 (4 sets)
Single leg Rom. Deadlift x 10-15 each

D.

5 Sets of:
Sprint x 1:00
*Rest 2:00
*Warm-up drills

Finisher

3 Sets of:
Strict Pull ups or Negative x Max reps
Plank hold x 1min
Kipping Swing x 10
Single leg hip Thrust x 8-12/each
SIDE LYING GLUTE BRIDGE x 12/each
*rest 30-60sec between exercises