WARM UP

100M jog
10 air squats
5.5. active sampson
5.5. active spiderman
100M jog
10 plank pushups
5.5. side lunges
5.5. dyn. quad
100M jog
10.10.10. bent-over I’s, Y’s, T’s

STRENGTH

A. Series – 4 Rounds:

• 3 bench press
• 1L heavy sled/rope pull-row
• 1:00 planks
• rest :90

B. Series – 3 Rounds:

• 8 SA db push press (r)
• 1L unilateral db lunge (r – arm)
• 8 SA db push press (l)
• 1L unilateral db lunge (l – arm)
• 12 supermans
• rest 1:00

CONDTIONING

*Coaches note – allow for 2 warm-ups sets before starting EMOM

EMOM x 12 Minutes:

• M1 – 5 heavy deadlifts
• M2 – 100M run
• M3 – singles until :30 mark