Fitness
4 sets:
Single arm/single leg DL x 6-8 each
Rest 60 seconds
Bench triceps dip x 12-15
Rest 60 seconds
45 seconds ring plank
Rest 60 seconds
3-5 sets
400 m repeats
Walk back to the start line
Repeat until form or pace deteriorates
Performance and Sport
3 x 10 DL @70%
3 x 10 Bench @70%
3-5 sets
400 m repeats
Walk back to the start line
Repeat until form or pace deteriorates
