27 & 29/10/25 Weightlifting

Warm-Up Flow General Prep 400m Run - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15   PVC Pipe Prayer Stretch 5/5   World's Greatest Stretch :15   Extended Plank Reverse Bridge :15 Ho

Warm-Up 5min rower - 2 Sets: For Quality 10 Bootstrap Squats :30   Hamstring Plank March :20   Extended Plank Reverse Bridge 10   Down Dog Toe Touches 5   Down Dog Pike Push-Ups Strength / Tone Roman

Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 3 Rounds (30min Cap) 6 B