A1. Power Clean to 3RM
A2. Seated box jumps x 2-3
A3. Fwd triple bounding
*18 min of work – target
B. Conditioning:
3 sets
25 ghd sit-ups / weighted sit-ups
25 push-ups
25/20 cal row
Rest 2 min between
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Post class:
Running
200m hard
100m easy
1 min rest
X 10
BECOMPLETE
- Reverse hyper 3 x 30
- Single leg wall sit hold x :20-:30 x 5 sets each side
- TabatA HS hold x 6-8
- Db rear flys 4 x 12-15
- Seated weighted calf raises 3 x 20
- Banded single leg hamstring curls 3 x 20 each side
- 5-7 min thoracic mobility
- Crossover symmetry