Warm up with one of the following: 800 m Row 800 m Run 800 Single Jump Ropes and, 3 sets, of 30 seconds each, on the right and left, of piriformis and lower back stretches.
Then Complete: 5 x 5 x 5 x 5 x 5 AHAP Unilateral KB Thrusters
Rest 3-5 minutes between each set. Complete 5 reps on the Right side then 5 reps on the Left side. Rest, and repeat. 1 Complete set includes the 5 reps on the right and 5 reps on the left.
Cool Down with 50 straight leg situps and 3 sets of 30 seconds each, on each side, of lower back and piriformis stretches