Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
4 – 5 Rounds, rest as needed to maintain form
If time:
Finish with 8x 20/10 work on machine of choice.
Then:
Cool Down Mobility work
Athletes: Enzo, Brion
