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0:00-0:10 Warm up: Dynamic Warm-up led by coach

Pre-mobility: Foam roller t-spine

Health and Fitness
0:10-0:30
A. Every 2 minutes, for 16 minutes (4 sets each):
Station 1 – Deadlift x 3 reps
Station 2 – Plank slow Knee Drives x 30 total (legs are moving 1s in each direction with a slight pause at the knee)

B. EMOM x 20 mins
1 – Double unders x 50 reps or 75 single skips
2 – T2B x 10-15 or knee raises
3 – Calorie Row x 20/15 cals
4 – DB Thruster x 15

*Scale reps at each station to ensure you complete under 45s*

Classic
0:10-0:30
Every 3 minutes, for 15 minutes:
Deadlift x 2 (builld, let mechanics and feel dictate load)

B. EMOM x 20 mins
1 – Double unders x 50 reps
2 – T2B x 10-15
3 – Calorie Row x 20/15 cals
4 – DB Thruster x 15 (2×35/25)

*Scale reps at each station to ensure you complete under 45s*

C. 0:30-0:50

D. Mobility = Lacrosse ball smash everything