20x25 sec on 15 sec off
*5 of each
1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (option to hold med ball)
Used 20lb med ball for deadlift and squats, holding the ball in bearhug position for the squats. No weight on the hollow hold as my abs were pretty sore from yesterday.
Conditioning -
3x3mins // rest 1min
rate 24-26
2k plus 14; get faster
then,
300m for time
Turned the drag up for the 300m sprint at the end and let it rip. Happy with this effort - especially after a strength session and with my midline trashed.
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