Warm Up:
Run 100m, run 100m Backwards X 2
10 squats
10 lunges
10 back lunges
10 lateral lunges
10 high leg kicks
20m high knees (focus on fast touches, pump arms)
20m butt kicks (same focus)
10 push ups
hold planche for 1 min.
10 push ups
L.W.T.Y X 10 w/ no weights

Core training:
25 sit ups
25 v-ups
25 berry pickers (feet off ground, move med ball side to side)
25 full extension bicycle crunches

3A Power Snatch 5-5-5
3B Lateral Box Jumps 5-5-5

4A Dead Lift 10-10-10
4B Inverted push ups (feet on box at least 20" high) 3X max reps

5A Weighted Chins (hold dumbbells between feet if you don't have a dip belt) 5-5-5
5B Swiss Ball leg curls - single leg 10-10-10

AFAP (as fast as possible)
8 rounds of
25 squats
200m run

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