200m Run, light pace.
10 Hollow Rocks – Video
10 Pausing Glute Bridges – Video
200m Run, moderate pace.
:15s Superman Static Hold – Video
:15s Handstand Hold Stretch – Video
200m Run, moderately fast pace.
5 Scap Retractions – Video
5 Pausing Dumbbell Strict Presses, each side
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)
3 x 100m Walk, two dumbbells.
First 25m – Left DB Overhead, right DB at Hang.
Second 25m – Left DB at Hang, right DB Overhead.
Third 25m – Both DB’s at Front Rack
Fourth 25m – Both DB’s Overhead
Athlete’s choice on the dumbbell loading, with positioning being the focus. Resting as needed between, the aim here is to constantly be working towards a better position. Not for score or time, but for quality movement.