Warm up
1 minute row
1 minute plank
30 seconds kb swings
30/30 second side plank
5/5 single leg deadlifts
Strength-Giant sets
2 long jumps
4 deadlifts-Til a heavy 4
30 second v sit
then
Deadlift 5x1@90% heavy 4
4/4 gorilla rows
4 bench press til a heavy 4
50/50 ft sled pull/ push
Then
Bench 6x2@90% heavy 4
Extra
Close grip bench 1x20
Underhand grip row 1x20
Warm up With an empty barbell 7 reps of each Deadlift Row Clean Front squat Strict press Good morning Back squat Strength-Giant sets 2 Double kb clean n presses-AHAP 2 back squats-Til heavy 2 4 strict
Warm up 200 meter jog Then dynamic warm up drills 20 ft of each High knees Butt kicks Side shuffle Bear walk Walking lunges Straight leg kicks Kareoka Endurance 9-12 rounds 200 meter max effort sprint
Warm up 200 meter run 1/1 min greatest stretch ever 5/5 walking lunges 5 inch worm push ups 5 Rounds: 500m Run *Movement 500m Run 2 Mins Rest Round 1: 500m Ski Round 2: 40 Burpee Broad Jumps (2 plates
