10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Can break group up into teams is class is big…
Then –
(Team One) Warm up to heavy Front squat (can be BB, or goblet or front rack with KBs depending on what is most appropriate for athlete)
Then:
5x Front Squat +
15m Heavy Sled Push but fairly fast
x 5 rounds – athletes can pair up on FS and Sled Push if needed
Rest ~60sec between rounds
Then –
(Team Two)
5x Chest Press fairly heavy (can be Bench Press, or on BOSU / exercise ball)
5x Body Row @ rings
30 sec OH plate hold
x 5 rounds, rest as needed to maintain form
Then – Swap if doing teams
Then, If time –
5 x 100m sprint (all out!) @ machine of choice
Rest 30sec between sprints
Then –
Cool Down plus mobility work