WARM UP

4 rounds

**70% **75% **80% **85-90%

50 single under/ 25 double under

15 wall squats

10 slam balls

5 burpees

 

Growth & Development

4 Sets

250m Row

5 DB or KB press ( on each side ) heavier than usual ***

10 Goblet squat

400m run

 

Performance

4 sets

15/12 Bike Calories

20 oh plate lunges

20 hang db snatches ( 10 on each side)

400m run

 

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