Monday, June 24th

Workout of the Day
Fitness
“A. Deadstop Front Rack Split Squat
Work to a Maximal Load For each leg *weak leg first

“B. 8 Sets
45sec Shuttle Sprint (10m out and back)
rest 15 sec
30sec Stone over Shoulder
rest 30sec
45sec Ski for meters @>225/190
rest 15sec
30sec Hang Devils Press
30sec Rest”
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
2 rounds
Dorsiflexion Lift offs x 3 ea or Ankle Stretch (coaches choice)
Seated Leg Extension with KB x 8 ea
Banded Trunk Rotations x 10 ea way

“Work Up to 3rm Trap Bar Deadlift
*chase ALL sets with 2 Depth Jumps sticking landing for 3 seconds + Hurdle Hop
3 sets
x 20m Sled Pull Throughs (heavy)
x 15-20 GHDSU

“EMOM x 10
2 Goblet Lunges
+
10 Goblet Squats

90/90 Transitions with tension 2;00

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