Focus
Tabata - 20:10 x 8
air squats (crate)
Workout
30:30:30:30
Burpee pull up
Wall ball
KB swing
Rest
Core
SB crunch
Floor hip ext holds
Tuesday
Focus
Partner Up
3 rounds for time - (10min cut off)
10 partner mb slams
10 partner squat mb throws
Workout
Partner Up AGAIN - you go they go!
10 rounds x 10 reps (25min cut off)
BB / DB Push Press
Pull ups (bands, rings)
Box jump / step up
Core
45/45/45
Forward plank
Side plank (L)
Side plank (R)
Wednesday
Focus
6mins double under practic
(Find a new max unbroken PB)
Workout
40:20 x 12 = 24mins
Dead Lift
Push Ups
*hypertrophy metabolism building workout, choose a weight you can move consistently for 40sec's*
Core
Anterior crunch
Prone cobra
Thursday
Focus
3 Attemps max length broad jumps
Workout
20:40 x 7 = 28mins
Double Unders
WPGOH
10m interval sprints
V - sit Up
Core
Skipping rope
Friday
Focus
400m Run x 2 - rest 60sec's between the 2 -compare times!!
Workout
30:30 x 8 = 24mins
walking lunge
(weight the lunge any way optional)
Reptilian crawl
Horri Pull up
*strength session, go hardest version of movements for your level on the day*
Core
X over crunch
TVA
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