A. Warm Up
In Pairs
2 rounds
20 Wall Ball Throws to partner
20 burpee over partner
20 wall ball sit-up pass offs
B. Activation
8-10 min Practicing the Supple leopard test*
Coaches to diagnose mobility issues and prescribe mobility to help. Eg. ankle, T-spine, shoulder, hip etc.
C. In groups of 3 (starting 4 groups max at a time due to rowers)
0-5 min
Max burpee to plate (1 plate per group)
5-10 min
Max Distance Row
10-15min
Max KB Walking lunge @ 16kg/12kg 2 per hand (count gym lengths)
15-20 min
Max Dbell snatch @ 25/15kg
20-25 min
Max 200m Runs (1 person at a time)