KB 2 (30 seconds between exercises, 90 seconds between rounds) (AM)
Clean and Push Press x 7
Bent Over Row x 8
Reverse Crunches x 12
Front Lunge x 5
H2H Swing x 12
Resistance 16 kg
Rounds 3
Total Time 20:54
Hip Rehab
Glute Bridge 10 x 12 seconds
Bird Dog 3 x 14 Each Side
Hip Hitch 3 x 24 Each Side
Stretch (3 x 30 seconds)
Hip Flexor
Hamstrings
TFL
+ some tennis ball work on the old TFL & IT Band
Push 2 (PM)
OH Press (Keg) 3 x 7
Step-ups (Large BBag and 2x12kg KB~Approx 50kg) 3 x 22
Alan
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