A. WARMUP (HIP MOBILITY)
30 secs :
Thoracic Mobility
Quadruped Thoracic Rotations
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation
10 secs x 3 :
Front Plank
https://www.youtube.com/watch?v=K2UZq6uq_mYScoring: Not Scored
B. Hip Hinge
3 RNFT :
10 Glute Bridge
10 Kneeling Hip Hinge
10 Standing Hip Hinge
https://www.youtube.com/watch?v=0_uL4iOtfssScoring: Not Scored
C. The Romanian Deadlift
Every 2 minutes x 5 rounds
6 RDL (60-70%)
https://www.youtube.com/watch?v=GZAKFRNtxLYScoring: Not Scored
D. CIRCUS
10 Rounds for Time
25 Double-Unders
10 Slam Ball (15/10 Kg)
5 Ring DipsScoring: Not Scored