Fundamental of the week: squat- front squat
Warm Up: 4 lines
Pike wheelbarrow walks
Heel walks with overhead
Toe walks with overhead
Broad jump burpees
Strength: Shoulder press 10×2 (taking 60 seconds between each set)
Accessory: single leg squats 5×4/4(focusing on eccentric control)
Accessory to be completed after strength and only if there is time
Conditioning:
Tabata format-20 secs on 10 secs off for 8 rounds(4mins work)
Row for cals
Air squats
Press ups
Sit ups
Pull ups/ ring rows
3 ppl on each station, staying on station till 4 mins is up then changing over with 10 secs
Record lowest score on each exercise and add all lowest scores together
