Accessory Warm-up
- BAND HIP RAISES 2 x 20 REPS EACH SIDE
- PUSH-UP 4 x 10 - 20 REPS
- KB SWINGS 4 x 12 REPS
Main Lifts
- SQUAT VARIATION 4 x 6 - 10 REPS
- BENCH CHEST PRESS 4 x 6 - 10 REPS
STRENGTH ACCESSORY
- TRICEP EXTENSIONS 4 x 12 REPS
- LOADED JUMP SQUATS 4 12 REPS (MODIFY AS NEEDED)
Remaining Time - You Choose
- OPEN CONDITIONING
- REPEAT STRENGTH
COACHES SUGGESTIONS: COMPLETE ONE
- JUMP ROPE ROTATIONS x 500 / 1000 REPS
- WALL BALLS x 100 REPS
- KB SWINGS x 50 / 100 / 200 REPS
