Focus -
Foam Roll - calves 2 mins each
BB release - inner thigh 2 mins each
Workout
20/20/20/30 rest = 1:30 a round x 12 rounds = 18mins
Du's
Plyo push Up (weight plates)
Squat jumps
Have your own station or share and start on different movements.
The way it works - NO REST between movements go straight from du's to plyo push to squat jumps, quick transitions. Rest 30 at the end of each round. Count your TOTAL reps for all 3 movements and wright it up in your 30sec rest at end of each round.
Core
Prone cobra
TVA heel Taps
Tuesday
Focus
Tabata 20:10 x 8 rounds = 4mins
Burpees
Workout
30/30 x 8 rounds = 2mins
UI / Rings Horri Pull ups
Weight plate GoH
Dead Lift
Core
SB crunch
Hip ext
Wednesday
Focus
Partner up - speed bump to speed bump running skip race - you go up and back then they go x 2 each for time.
Workout
30:30 x 10 = 20Minutes
Push up (hardest level for you - Push up (challenge yourself, toes, SB ect but MUST keep good form)
5m Interval sprint
Core:
V sit up
X over crunch
Thursday
Focus
10m Broad Jump up
10m Backwards jog back length of gym x 5
Workout
40:20 x 6 = 24mins
Lunge rotation press (L)
Lunge rotation press (R)
Floor Press (L)
Floor Press (R)
Core:
Anterior Crunch
Floor supermans
Friday
Focus
2 teams max laps in 4mins
Dead ball squat throws - length of room and back.
Workout
2,4,6,8,10,10,8,6,4,2 - for time
KB swing (challenging weight)
Knees to elbows
Burpee box jump
Core:
45/45/45 x 3 = 6mins
Front plank
Side plank (L)
Side plank (R)
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