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 Jump Shrugs. 6 (sets) x 3 (reps). Today go for max height on the jump before shrugging with a little bit more weight than last week. Keep your torso upright and drive off your legs hard. This should get your air born and then at the top of your jump shrug hard.
2. Man Makers. 4 x 10. This little complex is great to keep you moving and ensure you are coordinating your movements and using your whole body. Focus on keeping your spine in line, the same way you would in a tackle, scrum or ruck. The weight should be moderately challenging with reps 7-10 being difficult to complete.
Complete as many reps as possible of during 4 Tabata protocol exercises. Tabata is 8 rounds of 1 exercise with each round lasting 20 seconds before 10 seconds rest. This means that each exercise lasts for 4 minutes, then take a 1 minute rest before starting the next exercise. The three exercises are pullups, pushups, squats and situps. The pullups can be kipping, butterfly or strict. The pushups are chest touches the ground and full elbow lockout. The squats are below parallel and full hip extension. The situps are butterfly situps and require two shoulders on the ground and touching the ground past your toes.
Calves, quads, hips, hip flexors, chest and lower back.