| Warm up |
| – 1x: Hurdle walks > + lateral lunges < + calf scoops > – 2x: High knees > + Butt kicks < + Punter kicks > + HS kick ups < – 3x: 30s of each movement back to back coach led: Right side elbow plank + FLR + Left side elbow plank – 5 minutes: Band overhead side bend stretch x 10 alt. + KB Swings x 10 + hip lifts x 10 |
| 3 sets of each, back to top for 1 set of each (15-20 minutes of total time): – Incline DB Bench press x 12 + SA Row x 10/10 – Triceps pull downs x 15 + Wtd side bends x 12/12 – Lightly wtd alt. Jumping lunges x 12 + DB Lateral raises x 12 |
| Work |
| 12+ minutes: – Guad Run – FFE Step back lunges x 10 – DB Deficit push ups x 10 – DB Thrusters x 10 – Sprawl to stand w/DB x 10 Coaches choice finisher if time available |
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