Ohhh Canadaaaa!

Warm up:

Bike 5 minutes

BW squat x20

Good mornings x20

Side squats x20

Lunge twist w/ 25 x10

Sprinter sit up x30

Superman x20

I think there might have been more.

1a. Banded SL bridge x12

1b. Hip raisers x12

5 sets

Treadmill work:

Speed: 7 x5 minutes

Speed 9.5-10: 1 minute off, 1 minute on x3

Speed 10.5-11.5: 30 s on, 30 s off x8

Stability ball abs:

Knee tucks x10

L-Over x10

V-sits x10

Plank push x10

4 sets

Clean/Front squat/Jerk:

(Each part separate)

bar x3

75 x2x4

95 x5x3

2a. Single leg squat 95x8

2b. Lunge jump x10

4 sets

3a. Incline bench 75 x8

3b. Hamstring curl 2x20, SL hamstring curl 3x10 each leg

5 sets

4a. Lat pull down x10

4b. BW rows x10

4 sets

Banded abductors 3 way 3x15

Watching some hockey now that I officially got my butt kicked. Haha seeya tomorrow morning!