[1.] Warm Up
[2.] Strength [Body-weight]
Perform 1-6-1 reps of:
Horizontal Ring Rows [feet on box]
Double Bottoms Up Push Ups
*Perform 1 rep, rest [30-60sec], perform 2 reps, rest, 3 reps and so on up to 6 reps then work back down to 1 rep. Attempt to complete all sets unbroken. Perform all sets of ring rows before starting on push ups.
-Modify movements if required.
[3.] Work Capacity [reps]
“Discomfort”
With a running clock perform 3 rounds for maximum reps possible of:
[1:00] Double Sumo Deadlifts [2x28kg/2x20kg]
[1:00] Broad Jumps
[1:00] Rainbow Slam Balls [20#/14#]
*Rest 60 sec b/w sets.
*Broad Jumps – This is simply a standing long jump, jumping forward as far as possible. Athletes should attempt to jump as far as they can each jump otherwise jumps should not be counted.
-Modify movements if required. Record total reps.
[4.] Finisher [couplet]
Perform 16, 12 & 8 reps of:
Turkish Get Ups
[60 sec] KB Side Plank
-Modify movements if required.
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