MONDAY
Focus
Warming up the movements.
Workout (The 400)
40 reps of each
Air squats
Push-ups
10m sprints
Wall balls
Kettle bell swings
Horri pulls
Double unders
Sit-ups
Burpees
Deadlifts
Core
Foam roll and stretch everything
TUESDAY
Focus
Temp squats
3:3:3 x 10 reps x 3
Workout
10min Cap
7 min AMRAP
7 Push Press
7 T2B
40 Double Unders
(at 7mins everyone goes for a 400m run - rest remaining time of 10min cap
Then at 10min repeat)
Core
Lateral hand walks-1 lap
50 hip extension
3 rounds
WEDNESDAY
Focus
40:20 x 3 rounds kb swings (light)
Workout
Amrap in 28mins
50-40-30-20-10
KB Swings
F.Squats (same kb ad swings)
Core
Yippie toe walks - 2 laps
Super man to like - 1 lap
X 2 rounds
THURSDAY
Focus
Surprise Box or Skill
Workout
20:40 x 6 rounds (24mins)
MB Slam
Sprints
Mini Box Jump
Burpees
Core
Calves 2min each
ITB 2mins each
FRIDAY
Focus
Dowel OHS TECHNIQUE
Workout
10 x 10
Dips
Pushups
Core
TVA
SB crunch
SATURDAY
SUNDAY
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