Warm Up
Equipment List
1. Medball
2. Barbell – floor
General/ Range of motion:
Run 200m or 1min on any machine
2 Rounds of:
6 Single-leg Glute Bridges e/side
8 Sit-ups
10 Push-ups
12 Jumps over the bar (facing the bar)
Skill/ Technique:
5 Good Mornings
5 Deadlifts
Specific:
2 Rounds of: (with weight)
5 Deadlifts
5 Medball Sit-ups
5 Box Jumps
Strength
For Load
Complete 5 sets every 2:00 of:
-Increasing weight
3 Deadlift
3 Bench Press
MetCon
For Time
5 rounds:
(17min CAP)
10 Deadlifts
20 Medball Sit-ups
10 Box Jumps
Weight: ♂︎ 90kg ♀︎ 60kg
MB Weight: ♂︎ 20lb ♀︎ 14lb
Box Height: ♂︎ 24″ ♀︎ 20″
FITNESS
♂︎ 60kg ♀︎ 40kg | ♂︎ 20″ ♀︎ 12″
COMP
♂︎ 110kg ♀︎ 75kg
