Warm-Up
Mobility & General Dynamic Activation Relays - coaches choice Workout EMOM/Circuit Style 1 min goes , complete the task / 9 min total per group then 2 minute recovery & switch to next group. Group A Min1 - Goblet Step Ups - 8/8 Min2 - RFE Split Squat - 6/6 Min3 - Wall Balls - 12 Group B Min1 - 2-3x plate push across and back on turf (short way) + 5 plate Burpees Min2 - 5 DB Curl Press + 5/5 DB renegades per arm Min3 - Rev Lunge off Plate 5/5 Group C Min1 - 12 Jumping Pull-Ups , keep hands on Bar stand on plate or box Min2 - 2x Down & Back Across Turf (short way) DB Farmer Carry + 2 Sprints Min3 - SB Tucks 10-15 Finisher Get as far as possible up the ladder in 5 min 5/6/7/8/9/10/11/12/13/14/15 .... TRX Rows & Knee Grab SitUps
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September 2017
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