10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
10cal Ski Erg or Rower
10x Body Row
10x Sit Ups
10x Box Jumps
10x Burpees
X 5 rounds, rest as needed
** Can increase difficulty by having athletes do this “On the Minute” – Athletes have 60sec to complete each movement. Remaining time in each minute is rest.
Then –
Abpocalypse!
30 sec sit up
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec feet to hands on floor
60 sec rest
X 3 rounds
Then –
Cool down, stretch