Warm Up:
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)
Speed:
7 x 40m Sprint from standing start. 2 minutes recovery between reps.
Lift:
Power Snatch. 6 (sets) x 2 (reps).
Push Press. 5 x 3
Back Squats. 2 x 25
Optional:
Drop Down Push-up. 3 x 12
Single Leg Romanian DB Deadlift. 4 x 6 each leg.
Conditioning:
Complete rounds of 21 reps, 15 reps and 9 reps of pull-ups, DB push press and air squats.
Stretches:
Hips, Glutes, Hip Flexors, Hamstrings, Calves, Achilles and Lower Back.
