10 single leg weighted rdls
15 Hollow rocks
* empty bar technique with coach.
* Every 20 seconds till 20 reps.
can increase if movement quality is there or can keep the same weight across. The score is total weight moved.
12 AKB swings
12 Ring dips
Int – 50/35, Kb 24,16
Sc – 40/30 , Kb 16,12
at the end of each tabata piece 40m sled sprint @ body weight.
2minute rest between rounds
8 barbel hip thrusts
10 single leg step ups (each leg 5sec eccentric)
20 second haanging L hold / H hold if needed