| Warm Up |
| – Forward lunge hold x 1m/1m – 8 minutes: Front to back Leg swings x 10R/10L + Heels elevated hands OH Squats x 10 (hold plate OH if possible) + Dead hang x 20s – 2x: High knees > + Butt kicks < + Bear crawl > + Crab walk < |
| Strength |
| 15-20 minutes: Moderate weight where applicable: – Front Squats (from rack) x 6 – Kneeling straight arm pull downs x 12 – Elbow plank band pull > Tricep extension x 10/10 (band anchored to skierg. Pull elbow to side, then kick back to tri. ext) – Feet elevated side plank dip x 12/12 – weighted (single) calf raise x 12/12 |
| Work |
| 15 minutes of continuous work – Running clock. (This is not station to station on coaches cue. Each person moving individually) – 30s Mt. Sliders – 30s DB Thrusters – 30s Burpees – 30s DB Walking lunges – 30s Battle Rope – 30s DB Bench press – Rest as needed between sets. |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!