Warm-up:
Individual…
Row 500m
15 Leg Swings
15 Good Mornings
Group…
10 Perfect Stretches
10 Jumping Spiders each side
15 Squats
Skill and Strength:
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 2 minutes between sets
Take 20 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (20/14 lbs)
Mobility:
Mash Quads and IT bands
Mash Lats
Roll Thoracic spine
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