Warm up |
8 minutes: Jump rope x 20 (single or double) + 4 pt. Knee rotations x 10F/10B (knees off ground) + leg swings x 10/10 6 min: Duck walk >< + Single wtd OH squat x 5/5 + Wall walk x 2 |
Strength |
10 min: – Single leg box squats (wtd for counter balance) x 6/6 + Partner hamstring curls x 6 + Farmer carry >< x 2 (cones 12 steps apart) 10 min: – Half kneeling banded chops (band on pull up bars) x 10/10 + Kneeling alt. KB high pull x 12 + DB Lateral lunge floor touch x 12 |
Work |
With a partner: 1) 2000m Bike 2) 50 Wall balls 3) 75 KB Swings 4) 100 Jumping Lunges 5) Plate push >< x 8 |
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