Fitness
A) 3 sets:
Front Rack Backward Lunge x 20 (alt.) reps
Pull Up x 8 - 10
B) Every 5 mins for 25 mins (5 rounds):
Run 400m
40 Double Unders
20 Sit Ups
If a round takes longer than 4 mins scale DUs and/or Sit Ups
Record times for each set
Performance
A) As fitness
B) Every 5 mins for 25 mins (5 sets):
4 Power Cleans (80/55kg)
6 Burpees
10/8 Calories Assault Bike
Coaches note: Stagger Athletes by 1 min if necessary. Reset bike for each athlete.
A) 3 sets:
Front Rack Backward Lunge x 20 (alt.) reps
Pull Up x 8 - 10
B) Every 5 mins for 25 mins (5 rounds):
Run 400m
40 Double Unders
20 Sit Ups
If a round takes longer than 4 mins scale DUs and/or Sit Ups
Record times for each set
Performance
A) As fitness
B) Every 5 mins for 25 mins (5 sets):
4 Power Cleans (80/55kg)
6 Burpees
10/8 Calories Assault Bike
Coaches note: Stagger Athletes by 1 min if necessary. Reset bike for each athlete.
