A) Back Squat
Level 0: 3 x 10-15 reps
Level 1: 3 x 7-10 reps
Level 2+: 5 x 4-6 reps
B) EMOM 15 mins:
Min 1: 20-40 secs Forearm Plank
Min 2: 20-40 secs Side Plank (L)
Min 3: 20-40 secs Side Plank (R)
Min 4: 20-40 secs Pallof Press Hold (L)
Min 5: 20-40 secs Pallof Press Hold (R)
Add weight to Planks if hitting 40s. Purple Band for Pallof Press. Adjust distance from rig for resistance. Split athletes and start at either 1,2 or 4.
C) Teams of 3-4. Shuttle Race:
12 x 300ft
If 3 on a team, each needs to do 300ft (5x60ft shuttles) 4 times. If 4 on a team, each goes 3 times.
A) Back Squat: 5 x 4-6 reps
B&C) As per Fitness
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