A. Warm Up
2 rounds
20 ball slams as pair (throw it down between partners legs, face each other)
20 Russian twists side by side
20 partner wall ball
B. Activation/strength
10 min working in your groups/pairs
Free standing HS Hold practice or against wall
C. Conditioning
In teams of 5-6
7 min on each station
Prowlers loaded and inside
Tyre pull on road (2 tyres), loaded
Battle ropes
Farmers walk heavy KB
July 17
A. Warm Up
2 rounds
5 wide squats
5 squats
5 narrow squats
2 Turkish Get Ups /side
B. Activation/ skill test
Start a running Clock
0-2 min
One set Max T2B/Knees to elbow, knee tuck
2-5 min
Max HS Hold
5-7min
Max Hollow rocks
C. Aerobic capacity Test
30 min cap
5 rounds
1k Row/Run 1k
15 thrusters 35/20kg
15 Burpees
15 pull ups