| Warm up |
| – 2x: Hurdle Walks > + Calf scoops < + Forward lunge w/OH reach > – 2x: Figure 4 > + A-skips < + single leg hops R>/L< 8 minutes: – Jumping lunges x 10 + KB Swings x 10 + Single Arm KB OH Carry R>/L< |
| Strength |
| 15 minutes: – 2 cone Dual front rack carry w/4 alt. Press at each cone (12 alt. Press total) – Bulgarian split squats x 5 > unweighted bulgarian split squat jumps. Then repeat on other side – kneeling halo x 10 alt. |
| Work |
| 1) 2 x 150m ski + plate push >< as quickly as possible. Rest 1 minute and repeat for a total of 3 sets. You will do section 2 until a spot opens for section one or once you have finished section 1. 2) Bench jump overs x 12 + Jump slams x 8 + elbow plank slam ball push to partner x 20 total (10 each partner) If Time: Coaches Finisher |
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