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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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020