0:00-0:10 Warm-up: 200m jog, Dynamic warm up and stretching decided and led by coach
Health and Fitness
A.
Every 2 minutes, for 18 minutes (3 sets each):
1 – Front Squat x 6 reps @ 32X1
2- push ups X 10-15 @1111
3– 45 Second Side Plank each side – rest 15 seconds between sides
C. Every 2 minutes for 10mins (5 sets): *Pick a number and weight that you will be able to finish each set around 60-75s at the most
10 DB Thrusters
10 Pull ups
Classic
A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1
B. 3 sets: Low Ring push ups X 15 reps @1111, rest 90s
C. Every 2 minutes for 10mins (5 sets): *Pick a number and weight that you will be able to finish each set around 60-75s at the most
10 Thrusters
10 Pull ups
D. 0:55-1:00
Mobility: Coaches choice