Session 2
AMRAP 15 min @ 85%
Run 200m
12 GHD situps
30 walking lunges
5+1 run. I did back ext and stuff first to incorporate a warm up. Bad move. Legs turned to concrete
+ (rest 5 min)
AMRAP 15 min @ 85%
AB 18 cals
12 russian swings @ 2pd
6 box jump overs @ 30in
I did 5+9 (18 cals on AB I counted as 1)
+
Circling GHD hip extensions x 3/direction
Twisting GHD sorenson hold x 3/direction
Hip blocked GHD back extensions x 4 slow reps (ensure spinal flexion/extension)
Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 6-8, no spine extension here
2-3 times through
All of that complexes destroyed by hammies and my back.
TFlapTTT 