10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 8 squat jumps
Then:
You can do step ups fast if split jumps are no go
10x Split Jumps (total so 5 per leg) + 250m sprint – row or ski – for athletes who can, rep count is double (10x per leg) add light DBs to hands if they want it harder (weighted)
20x split jumps + 250m sprint
30x split jumps + 250m sprint
Then rest 2 minutes
2 – 3 rounds through – athletes choice
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form – minimal or no rest if athlete wants a greater challenge. They can also go back up the ladder if they want a great challege.
If time:
30sec sit up + 30 sec mtn climber + 30 sec ring support + 60 sec rest x 1 – 3 rounds athletes choice.
Cool Down