Saturday
A. Warm Up
2 rounds
10 Wall Balls
10 Russian twists with ball
5 spiderman lunges each side
B. Activation
2 rounds
1 min X Band walks
1 min squat hold
1 min good mornings
C. Strength
Catch up on Any missed lifts during the week.
STRICT 15 mins to find (these will probably be a bit lighter than your full potential)
1RM Back Squat
3RM Deadlift
1RM Press and Push Press
D. All out efforts
200m Run
15 KB swings 32/24
25 burpees
15 kb swings
200m Run
Rest 5 min
Repeat.
September 12
Fri
A. Warm Up
2 rounds
20 shoulder circles (10 forward, 10 back)
20 band pull apart
10-30 sec hollow hold
B. Gymnastics test 3
max HS hold (30 sec cap)
Rest 2 min
Max HSPU kipping or strict (if you can do 20 kipping UB do max strict before you attempt a kipping set)
C. Conditioning
Elizabeth (12 min Cap)
21-15-9
Power clean/squat clean @ 60/40kg - scale to managable weight (full clean if you can do RX weight only and clean 90/60+ kg)
Ring Dip - scale to push ups
D. Additional mobility