Warm Up

General Mobility – coaches choice

Line Drills

20w:40R

1|2

3|4

• 1-2 + 4 Lengths (width) shuttle runs
• 1-3 + 4 Lengths (width) shuttle runs
• 1-4 + 4 Lengths (width) shuttle runs
• 2-3 + 4 Lengths (width) shuttle runs
• 2-1-4-3 + 4 Lengths (width) shuttle runs
• 1-2-3-4 + 4 Lengths (width) shuttle runs

Mobility

• LAX Ball Seated Figure 4 Hips (2 min/2 min)

Strength #1

Every 90sec on 90sec x 7 Rounds perform:

• 8 Heavy Deadlifts

Strength #2

B1. 10 DB Chest Press

B2. 5/5 renegade row – burpee – curl

B3. 30 Med Ball situps

Strength #3

x 3-4 rounds

C1. 5/5 SA DB Snatch

C2. 8 – BB High pulls

C3. 15 Dips

C4. 10/10 KB Windmills