Following on the theme of last week, this week will focus on general fitness and SAQ (speed, agility, quickness) development. For those of you playing 7s, this will allow you to get some lifting in, but still be able to train and play tournaments at a high quality. For everyone else, this will give you a chance t re-charge your batteries.
5 minutes of rowing (start very slowly and start increasing the pace every minute). After, set-up cones 10 meters apart and perform the following dynamic stretches for 2 lengths each.
1. Lunges with a twist
2. Reverse Lunges
3. Inch Worm
4. Crab walk
5. Side lunges (2 in each direction)
Tabata. Complete 8 cycles of 20 seconds work with 10 seconds rest. Between exercises rest for a full minute. Your score is the total number of reps completed.
1. Russian KB/DB Swings (use a light weight, no more than 35#)
800m Jog. Complete the following stretches for 30-60 seconds each. Calves, hamstrings, quads, hip flexors, glutes, lower back, chest, biceps, triceps, and shoulders.