[1.] Warm Up

Swing

[2.] Strength

Option [a.][Sport]

Perform 4 x 2:30 sets of:

1 Arm Russian Swings

*Rest 1-2 min b/w sets.

-Record load and reps per set.

Option [b.] [Power]

Perform 6 sets x 6 reps of:

Double Russian Swings

Lift maximum weight possible for allocated reps, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“Venom”

Perform 10 rounds for time of:

[4] Deck Squat Burpees

[8] Pull Ups

-Scale reps/rounds and modify movements if required. Record time.

[4.] Finisher [distance]

Perform a Mikko interval set of:

[6:00] Stationary Bike or Elliptical Trainer [30sec work/15 sec rest]

*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. 

-Modify movement if required. Record total distance travelled.

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Ross & Sarah with Owls Baseball Mascot