Fitness:
A. Any of the 8RMs you missed from this week
or
15 Min alt OTM:
M1: 10 Unbroken Pull Ups
M2: 10 Bent Knee Single Leg Slantboard DB Heel Raises
M3: 10 Slantboard Goblet Squats
B. In 2 teams: 15 Min AMREP
40 x 10m Shuttle Farmer's Carry (32/24kg) *One person working at a time
In the remaining time: Max Torque Sled Push meters (50kg / max Resistance)
*Sled Push done in 50m shuttles, don't turn the sled around, push from the other end.
Performance:
See Fitness
Posterior, HIIT, Mobilise:
POSTERIOR:
4 sets:
A. 10 Back Rack Front Foot Elevated Back Rack Split Squats
- supersetted with -
45 seconds of Banded Pull throughs
B. 5 Rounds of 30 on and 30 off
Banded (above knee) Hip Abductions
HIIT:
B. In 2 teams: 15 Min AMREP
40 x 10m Shuttle Farmer's Carry (32/24kg) *One person working at a time
In the remaining time: Max Torque Sled Push meters (50kg / max Resistance)
*Sled Push done in 50m shuttles, don't turn the sled around, push from the other end.
MOBILITY:
Coach led.
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