GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

15 min TGU practice 

(Mace/KB/Club Practice 

FOCUS

6x 500m Repeats

2 min Rest

*Start at Stroke -4 and increase +2 each round

ACCESSORY

CORE + COOLDOWN

Accumulate 2 min total Dead Hang time