| Wednesday |
| Warm Up |
| P lot run – 2x: tip toe walk > + SL Small hops R>/L< + calf scoops > – 2x: Squat jump x 8 + hip lifts x 8 + leg swings x 10/10 P lot run |
| Strength |
| 10 minutes: Barbell SL RDL x 5/5 + DB OH Step back lunges x 12 + Half Kneeling Banded Chops x 10/10 Then: 8 min EMOM: – 3 deadlifts – 3 hang power cleans |
| Work |
| 1) 4 x 250m ski + rest x 30s 2) 3x: KB Swing x 10 + box jumps/explosive box step ups x 10 3) 3x: Row x 250m + sprinter lunges x 12 + rest x 30s *If time still remains, go back to top for 2 sets of each. |
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