Monday

Warm Up:
DROMS
100m Run/125m Row
15 Back Extension
15 GHD Sit Ups
100m Run/125m Row
15 Spidermans
15 OHS
100m Run/125m Row
15 Scapula Pull Ups
15 Scapula Push Ups
100m Run/125m Row
15 Lower Back Twist
Roll Out Mid Thoracic

Mobility:
Ankle Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold –  shifting weight from one side forcing deeper dorsiflexion of the ankle

Strength:
Deadlifts
8x @ 60%
6x @ 70%
4x @ 75%
2x @ 80%
4x @ 75%
8x @ 60%

Metcon:
21-15-9
Pistols (each leg)
Ghd Situps/abmat situps
**30 Double Unders between RNDS

Core:
4 x 10 Glute & Ham Raises
If you have never attempted GHR then please make sure you have a partner to assist

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