DATE – Sunday October 28th – STRENGTH



8 Lengths of Agility Ladder

Burgener Warm Up



Roll out back and ribs with lacrosse ball (90 secs each side)

Hip opener on box (2 mins each side)



1) Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep

2a) 3×5 Snatch Grip Push Press – rest 60 secs

2b) 3X8 Bulgarian Split Squats (with KB) – heavy, rest 60 secs

*Complete set one of a) rest 60 seconds, then complete set one of b). Repeat for all sets.

3) 4×8 GH Raises – Strict. Or 3×12 Hip Extensions