'200421 STRENGTH (LOWER) . Preparation / warm up – . 1:00 Quad roll (L.R) 1:00 Glute Roll (L.R) 1:00 Squat to stand 1:00 PNF Shoulder external rotation (L.R) . Equipment – . Barbell (BB) Deadball (DDBL) Mat (optional) . Workout format – . IWT 45/15 Aiming for 12 reps in each 45s work interval . Warm up (Buy in) – . 2:00 easy pace bike . The workout - . BB reverse lunges Broadjump (deep squat landing) DDBL GTS BB Bent rows (alt underhand and overhand grip) BB Thrusters / front squat (alt each round) Recovery interval . Tips / advice – . Whilst this is strength, our focus is on technique and tempo not weight. Select weighs that a moderate. . Finisher (Buy out) – . 2:00 easy pace bike . Post Workout – . 1:00 Wall half lotus (L.R) 2:00 Wall VSit 2:00 Wall candle 2:00 Wall laying deep squat . Video recap -' 

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