Wed
A. Warm Up
3 rounds
10 ball slams
10 rotational slams - 5 each side
10 footy passes to wall - 5 each side
5 goblet squat thruster
B. Hip Flow
C. Strength
Front Squat
W2B
3 x 4 @ 25X2 ( down, 5 sec hold, 2 at top before next rest) with plates under heels - build on last week
Rest 2 min btw sets, LIGHT
BASE+
3 x 6-7 @ 22X1
Rest 2 min Btw Sets
D. Conditioning
4-6 x 2 on/ 1 off
W2B - BASE strength
8 thrusters @ 40kg
50 DUs/100 single skips
Max HR Burpee over bar (must face bar before jumping over)
Totem 1 + strength
7 clusters @ 60kg (must be done in singles)
50 DUs/ 100 single skips
Max HR Burpee over bar (must face bar before jumping over)