| Warm up |
| Allow 15 minutes for athletes to go through the sets. Go back to top once finished: – 2x: Lateral lunges x 6 + band walks x 12/12 + plank wave push ups x 5 – 2x: weighted lateral raises x 12 + wtd pull apart x 12 + cat cow x 8 – 2x: sprinter lunges x 10 + Dual DB Press x 10 + forward lunge rotations x 4 |
| Strength |
| – Back Squats: 8-6-4-4 – Push Jerk: 8-6-4-4 |
| Work |
| – Guad Run – Slider pikes x 10 – DB Bench press (bench or medball) x 10 – Ski x 400 – Z-press x 20 – R. Twists x 60 (light and fast) – Bike x 600 – Plate OH Walking lunges x 30 – Pull ups x 12 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!