| a) WARM UP:
Start at the front of the gym – grab a partner and do the following:
- While partner 1 holds the bottom of a squat, partner 2 runs to the end of the gym and back. Switch.
- While partner 1 holds the bottom of a squat, partner 2 bear crawls to the end of the gym and back. Switch.
- While partner 1 does cossack squats, partner 2 does 5 jumping pull-ups. Switch.
- While partner 1 rows 100m, partner 2 holds front plank. Switch.
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| b) STRENGTH:
3x Superset:
- 5 Rear Foot Elevated Split Squat @ (40%, 45%, 50% of your back squat)
- 6 Single Arm Press @ Max weight db or kb
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| c) INTERVAL WEIGHT TRAINING:
3 Rounds of:
- 5 Power Clean @ 80% of max power clean
- Shuttle Run 5/10/15/20 m (cones to be set up on a line at 5m intervals down the length of the gym – touch the ground with both hands at every length)
Rest 1 min between rounds
5 min Rest, then:
3 Rounds of:
- 8 Front squat (same weight – from the ground)
- 12 Box Jump Overs (24/20)
- 24 sit ups
2 min rest between rounds
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| d) ACCESSORY WORK:
4x:
- 15 back extensions
- 30 sec plank
- 30 sec R side plank
- 30 sec L side plank (do the planks back to back with no break)
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e) RECOMMENDED MOBILITY:
- smash calves, then stretch
- roll quads and adductors, then couch stretch
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