TUESDAY

General Warm-Up: (5-7 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Banded Good Mornings

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Under’s or Single Under’s

Awake"

Each For Time

into…

4 Rounds

200m Run

3 Wall Walks

50 Double Under’s

4 Rounds

10 Dumbbell Bench Press

20 Air Squats

200m Run

Rest 4:00 minutes

Format

Start Athletes on Different Stations in order to allow for the Dumbbells to be utilised between the two groups. If needed, start athletes on a 1:00 delay to ensure that enough dumbbell stations are available.

Dumbbells: 22.5/15kg

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time 

Record Each Time Interval / Piece

Goals / Stimulus / Objectives

Time Domain: 8:00-11:00 / Set

Total Running Time: 22:00-27:00

Time Cap 12:00 / Set

Time Cap: 30:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Optional Accessories

3 Sets: For Quality

5 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

10 Ring Rows