Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. DB Singe Arm Snatch. 4 (sets) x 12 (reps) each arm. Use a weight that you feel you can control for 12 reps. Start with the DB touching the ground beside the opposite foot of the hand you are using. Keeping your chest up, drive with your legs and hips and control the weight using your shoulders, forearms and wrist. This adds a transverse movement the snatch and will help you control the power you generate.
2. SUPERSET: Front Squat. 5 x 5/Tuck Jump. 5 x 2. Use a weight that is challenging probably close to 85% of your 1RM. The focus is to keep your chest up and drive through your heels coming out of the bottom. With the tuck jump, aim to get the most height in each jump.
3. SUPERSET: Good Mornings. 2 x 15/MB Overhead Toss. 2 x 15. Use the bar with little or no weight for this exercise. The goal is to go through the motion and maintain a rigid core bending from the hip with the knees unbroken. The work from this superset comes from the MB OH Toss. Throw the ball backwards over your head to a partner or against the wall.
4. SUPERSET: DB Incline Bench Press. 4 x 6/MB Chest Pass. 4 x 8. Focus on keeping your core tight with the bench set higher than 45 degrees (closer to vertical than horizontal). Control the downward motion and then punch the weight back into the air. The chest is against a wall or with a partner and needs to be fast and snappy.
Complete 4 rounds of 300m row and 20 MB getups with 2 minutes rest between each round. A MB getup starts with lying on your back with the MB held at arms length over your face. From this start position, stand up keeping the MB above your face then head at all times. The movement finishes by returning to the start position. Keep two hands on the ball at all times and the ball should generally be oriented above your face/head throughout the movement.
Calves, Quads, Hip Complex with extra work on the Hip Flexors, Shoulders, Chest.