Saturday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x-band walk
– waiters walk to suit case lunge
– wall angels
– double under practice

Then

FITNESS-
A1. SL DL, x 4/side x 3 sets
A2. TGU x 2/side x 3 sets
+
20 min
8 kb swings
6 box jumps w step down
4 ring rows
2 plank walk outs
1 min 10m shuttle run/row/jump rope (pick one

PERFORMANCE-
A.1 Single leg DL x 4/side x 3 sets
A.2 TGU x 2/side x 3 sets
+
20 minute amrap
8 kb swings 70/55#
5 box jumps w/ a step down
3 HSPU
3 L – sit chin ups
50m bear crawl




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