WARM UP
2x
- 10 Shuttle Run
- 10 Air Squat
- 5 Inchworm
- 20m toe touches
STRENGTH (12mins)
5 x 3
Push press
* 3 Sec hold in the Dip 3 Sec hold on the catch
5 x 3
Back squat
* 3 Sec hold at the bottom position
CONDITIONING
0-10 Min:
- 1000m machine
- 20 burpees double dumbbells deadlift
10-20mins:
- 21 Air squat
- 15 Toes to bar / knee raises
- 9 Shoulder to overhead
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