Warm up
Single arm DB clean 5x3
1a. Single arm DB bench x5
1b. Single arm row x5
5 sets
2a. Step up to backward lunge 95x12
2b. Single leg stability ball leg curls x12
3 sets
3a. Squat 145x5
3b. GHR w/ 25 x5
5 sets
10x45s abs
8 laps
4x60m Powerlunges
3 laps
Fin.
I am sprinting at the Invite this week. Probably the 2 and the 4 or something.
400H at the Shamrock.
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