WARM UP

3 minute bike/ski/row
Mini band walk
2 x 10 banded pull aparts
2 x 5 glute walk outs
2 x 10 hamstring squats

Wed 20
June
2018
ESD

8 min work (200-250/300-350/400-450 watts)
2 min rest
8 min work
2 mins rest
4 x 30 seconds max effort / 30 second rest

COOL DOWN

Walk, stretch, ball, roll.

TESTING

31ST AUGUST &

1ST SEPTEMBER