Fitness Program - Monday 13th August

Set 1:
Every 90 seconds for 12mins
a) Single-Arm DB Row x 10 reps 
b) Hollow Hold x 45-60 sec

Set 2:
40 seconds on: 20 seconds off for 8mins (4 on each)
a) KB Swings
b) Wall Ball

Set 3:
4 x 400m run on the 3:30 (14mins)

Set 4:
​Posterior Chain Mobility