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14.6.2022

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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