| Warm up |
| – 3x: Squat rotations x 4 + front to back leg swings x 10/10 + hurdle step overs in place x 10/10 – 3x: Plate raises OH x 12 + Band pulls x 15 + Single arm plank hold x 20s/20s – A-skips > + pogo hops < + punter kicks < + HS Walks or Kick ups > |
| Strength |
| 1) 10>1 Goblet Squat/1>10 Pull ups (10 minute cut off) 2) 10>1 Dual KB Clean and press/10>1 Plate sit ups If finished and others stil moving, grab barbell and begin hang power cleans.8-6-4-2 |
| Work |
| 10 minutes: – Sprints >< x 3 – Dive bomber push ups x 8 – Rainbow slams x 12 – Slider pikes x 8 Then 3 minute plank position slam ball push with partner for max reps |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!