Wednesday 26th February 2014

5m X trainer warm up

Stretching/mobility

1m 180bpm bounces

Warm up reps:
13 x bench dips, 5 x scapula pull ups, 3 x pull ups B2B

3 x 15 x calf raises (neutral, in, out)

4m run @ 9km/h @ 180bpm

2 x FL flat back holds (not timing holds, approx 1m30s rest)

5 x PDCP @ 2.5kg

4m run

2 x FL holds

Toega x 4 toe ones

5 x PDCD

4m run

2 x FL holds

5 x PDCD

2 x feet toega

4m run

5 x single arm scapula pull ups (ES)

5 x assisted OAPUs (26kg assist) (ES)

4 x assisted OAPUs (ES)

3 x assisted OAPUs (ES)

3 x 8 seated rows @ 33kg

3 x 8 inverse rows

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