200m run (:30 out/back)
1 set of fence drills
2 rounds:
20 line jumps ( front/side )
5 tempo good mornings 3131
5 squat w/ thoracic twists
10 plank to down dog toe taps
10 alternating step ups
5/5 bent over rows
*Or if they have a pull up bar: 5 hollow arch swings + 5 pull ups
12:00 of continuous movement
CTC kettlebell filly carry
5/5 single arm DB/KB push press
5/5 side plank rotations
HOME GYM:
every 3:00 for 15:00
6 deadlifts ( 225/155 )
9 pull ups
12 box jumps ( 24/20 )
DB/KB/MB:
every 3:00 for 15:00
6 DB/KB suitcase deadlifts
9 DB/KB bent over row
12 box jumps/jump tucks
BODY WEIGHT:
every 3:00 for 15:00
6 odd object suitcase deadlifts
9 odd object bent over row
12 jump tucks
