Warmup:
8 x
200M rower sprints
Banded side walks with heavier bands x 5 each way
5 min each side hip stretch on wall
Main:
Concentric Squats: x15, x10, x5, x3, Then in up to 5 sets find a Heavy single
80% max reps till pukie
Assitance and core:
Barbell walking lunges: 5 x 30 Rack lunge using 10-20# more than last two weeks
Hypers: 3x25 @ +300#
100 standing banded abs
Endurance:
Go as far as you can go for 15min either running, rowing or on airdyne
AODistance
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