Sunday Training = Funday Training

Warm Up:

Foam Roll

Table Hamstring, Hip Flexor, Piriformis, Short Groin x30sec

Bench Hip Flexor x30sec

Box Psoas x30sec

Prisoner Stretch x60sec

Ankle Mobs x5e

Hip Flexor Mobs x5e

Supine Fig. Four x5e

Supine Int. Rot. x5e

Wall Slides x5e

Mini Band Psoas 2x10sec

Side Lying Bent Leg Abd. 1x10e

Band Hip Bridged 3x10sec

Split Squat w/ 360 Reaches x6e

Skip Series - Saggital/Frontal/Transverse x20yrd each

Condition:

Treadmill Sprints: 15 on 30 off x10, 30 on 30 off x10

Work Out:

DB Snatch: 3x3/70

w/ Roll Outs x10

w/ Bench Hip Flexor x30sec

Clean + Jerk: 4x3/176

w/ Plank x3x10sec

w/ Table Hip Flexor x30sec

Hammer Shrugs 3x10

w/ Bodyweight Neck x5o each direction