WARM UP
100M jog
10 air squats
5.5. active sampson
5.5. active spiderman
100M jog
10 plank pushups
5.5. side lunges
5.5. dyn. quad
100M jog
10.10.10. bent-over I’s, Y’s, T’s
STRENGTH
A. Series – 4 Rounds:
- 3 bench press
- 1L heavy sled/rope pull-row
- 1:00 planks
- rest :90
B. Series – 3 Rounds:
- 8 SA db push press (r)
- 1L unilateral db lunge (r – arm)
- 8 SA db push press (l)
- 1L unilateral db lunge (l – arm)
- 12 supermans
- rest 1:00
CONDTIONING
*Coaches note – allow for 2 warm-ups sets before starting EMOM
EMOM x 12 Minutes:
- M1 – 5 heavy deadlifts
- M2 – 100M run
- M3 – singles until :30 mark