April 30

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


After second person finishes their set rest 1 min.

D. Cool down