| Monday |
| Warm up |
| – 2x: Arm circles x 10/10 + Swimmer claps x 10 + single arm lat stretch x 20s/20s – 3x: Push ups x 5 (on coaches cue) + down dog – up dog x 5 + forward lunge hold x 20s/20s |
| Strength |
| 4-5x: – KB Gorilla row x 12 – Half kneeling DB press x 8/8 – Single Leg Elevated Glute Bridge x 12 – Slider Pike x 10 |
| Work |
| 1) 1200m Row: Solid pace – once pace drops, back off for 30s and recover. Repeat until 1200m is complete. 2) Remaining time: – SA KB Snatch x 5/5 – Dual DB Squat x 10 – Rainbow slams x 10 |
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