engine building

Gang send me over a 7 day diet plan so I can look to see what extra gains we can get in performance, email will be perfect also remember to post scores so I can see how your all doing 

A - Mobility

5 mins roll hips
5 mins hamstrings
5 mins ankle

B - SDHP work to a heavy 1RM
10 x 1

C - for time
1000m Row
tabata
Squat
1000m Run

D - 3 rounds
20 TTb
20 good mornings