May 17th

Warm up

Every 20 secs continues clock (4 rounds)

Jumping Jacks


Mountain Climbers

Squat Jumps

-2 min Rest –

Strength Part (12-15)

Deadlift 5*5reps (use this as a build give them 90secs break in between lifts and try to get athlete to go up in weight to find a heavy for the day.

  • if athletes dont want to go heavy and are working on form 5 sets of 10 reps slow and controled

-2 mins rest-

Work out (18 mins)

Min 1: KB Lateral Lunges * 6 reps each side

Min 2: Row 10 cal

Min 3: KB Squat Jumps * 12 Reps


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