PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Body Rows
10x Sit Up (weighted of GHD if appropriate)
10x Ball Slam
10x Push Press
x 5 Rounds
Then:
1 to 10 Team Push Up Ladder; Partner holds plank while teammate is pushing. (extra challenge go back down the ladder)
Then:
Cool Down