| Warm up |
| – Body rock x 2 minutes – Squat hold x 2 minutes – stay in motion – 2x: Hurdle walks >< + Calf scoops >< – 2x:High knees >< + Butt kicks >< – 2x: Full court side shuffle > immediately into sprint < |
| Strength |
| Back squat warm up: 2×10 1) 3x: Back Squats x 5 w/3s down + 3s pause at bottom (DON’T RUSH!) 2) 3x: Barbell squat jumps (light weight big jumps) x 8 + single leg glute bridge (try to push lower body off ground, be explosive) + Band walks x 12/12 |
| Work |
| 1) Individual 750m Row for time (Low S/M with strong pace) 2) Remaining time or before you go into your row: DB Walking Lunges x 16 + 20s Slider climbers + DB SLRDL x 6/6 |
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