24 Aug 16

SESSION 1

A. 12-10-8-6-4-2

CTB - DL 245/175 - xGHDSU

B. 3 sets

Barbell good morning X 8 @30X1 rest 60-90 sec

Weighted box step up X 8 ea rest 60-90 sec

C. 3 sets

RDL X 8 @31X1 rest 60-90 sec

Goblet theraband squat X 15 rest 60-90 sec

SESSION 2

A. Max Distance HS walk in 5 min

B. 2 sets of 800m run

rest the time it took you to run 800m

4 sets of 400m run

rest the time it took you to run 400m