| Warm up |
| 6 minutes:- Crab position hip lifts x 8 + side plank hold x 20s/20s + Dive bomber push ups x 5 6 minutes: – Standing Dual DB Press x 10 + hands on wall lat stretch x 20s + HS walks or kick up attempts > (cones 12 steps apart) |
| Strength |
| 10 minutes: – Half kneeling single arm press x 6/6 + elbow plank band pull x 10/10 + Plank position db pull to press x 5/5 Cut off for section 2 at 38 min after: – 5×5 push press from rack |
| Work |
| 10 minutes (everyone starts here) – 3 cone Slider pull/push w/3 push ups at each cone (15 total push ups) – Row x 300m – SA weighted sit up x 8/8 Then: 8 minutes: – Dual KB Swings – 2 cone sprint >< x 2 – push up to toe touch x 10 |
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