A. Warm Up
OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
B. Activation
3 sets for quality
HS Hold (no minimum time, max 30 sec)
Hanging L-sit from rig (accumulate 30 sec)
Single arm kb oh Squat 5 reps /side
B. Strength
Front Squat @ 22X2 (2 down, 2 second pause)
3x5, increase on last week
Rest 2 min
C. Conditioning
(Warm up with emu bobs and 1-2 unbanded sprints)
In pairs
3-4 sets each (depending on time)
2 reset deadlifts @ 120kg/80kg
1 up and back band sprint
HARD EFFORTS!
After second person finishes their set rest 1 min.
D. Cool down