Strength 1:05:00 [3]
Dynamic warm up with hip exercises and drills (ABCs, 4x wind sprints) then 5x12 sets of pairs (pushing the weight) and cool down:
Bicep curls and skull crusher triceps
Pikes and burpees
Lat delts and shoulder press
Squats and hamstring curls
Cats and cows
Childs
Ankle rotations
Vibra roller